Olympic Weightlifting Programs

Rachel on a Roll
8 weeks   |   $29   |   Web, Text, Excel

This is an 8-week cycle that first emphasizes squat strength improvement, and then emphasizes the competition lifts and peaks for competition or testing of the snatch and clean & jerk.
Good For:
  • Leg strength (especially front squat specifically)
  • Competition or max snatch and CJ testing
Notes:  Rep prescriptions like 1+1+1 provide the rep count for each exercise in the complex in order. For example, Clean + Power Jerk + Jerk - 1+1+1 would be 1 clean then 1 power jerk then 1 jerk for each set.

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Olympic Weightlifting & Sports Performance by Dane Miller

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