Oly Skill Session - Cycle 1 - Jan - Feb
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TuesdayRep scheme / %
All %s are of max base lift (clean or snatch)
TimeframeCommentsVideo Link
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Week 1
1/6
PurposePositions - reinforce tension and balance with PVC - focus on clean & power jerk
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Warm-UpReview warm-up to be completed on your own in future weeks (coach's choice)10 min
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ProgressionPVC Positions15 min
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Working Sets3-Position Pause Clean (Below knee, above knee, tall clean to execute lift)
Power Clean + Push Jerk
Front Squat (from rack)
5 (2 sec. pause at each position) - 5 - 5 - 3 @50%, work up to 65%
3 @55% (3 sec. pause at catch of clean) - 3 @60% - 3 @65% - 3 @70%
3 (3 sec, pause at bottom) @70% - 2 @75% - 2@80% - 2@85%
35 min
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AccessoryNote: Accessory work will be added in the last 2 weeks
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Week 2
1/13
PurposePositions - reinforce tension and balance with PVC - focus on snatch & split jerk
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Warm-UpCoach's choice8 min
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ProgressionPVC Positions15 min
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Working Sets3-Position Pause Snatch (Below knee, above knee, tall snatch to execute lift)
Squat Clean + Split Jerk
Overhead Squat (from rack)
5 (2 sec. pause at each position) - 5 - 5 - 3 @50%, work up to 65%
3 (3 sec. pause at bottom) - 3 - 3 - 3 @70%
3 (3 sec, pause at bottom) @70% - 2 @75% - 2@80% - 2@85%
35 min
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Accessory
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Week 3
1/20
PurposePositions - reinforce tension and balance with PVC - focus on snatch & split jerk
Include sots press & snatch balance for snatch
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Warm-UpCoach's choice5 min
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ProgressionPVC Positions10 min
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Working SetsMuscle Clean + Hang Clean + Clean
Muscle Snatch + Hang Snatch + Snatch
Pause Dip + Push Jerk (from rack)
Front Squat (from rack)
3 @40% (of each complex) - 3 @45% - 3 @50% - 2 @55%
3 @40% (of each complex) - 3 @45% - 3 @50% - 2 @55%
3 @60% - 3 @65% - 3 @75% - 3@80%
3 (2 sec. pause at bottom) @75% - 2 @80% - 2 @85% - 2 @90%
45 min
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Accessory
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Week 4
1/27
PurposePositions - reinforce tension and balance with empty barbell - focus on clean & power jerk
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Warm-UpCoach's choice5 min
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ProgressionEmpty barbell positions10 min
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Working Sets3-position clean (Hang Clean + Below Knees Clean + Clean)
3-position snatch (Hang Snatch + Below Knees Snatch + Snatch)
Split Jerk (from rack)
Overhead Squat (from rack)
3 @65% (of each complex) - 3 @70% - 2 @75% - 2 @80%
3 @65% (of each complex) - 3 @70% - 2 @75% - 2 @80%
3 @60% - 3 @65% - 3 @75% - 3@80%
3 (2 sec. pause at bottom) @75% - 2 @80% - 2 @85% - 2 @90%
45 min
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Accessory
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Week 5
2/3
PurposePositions - reinforce tension and balance with empty barbell - focus on snatch & split jerk
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Warm-UpCoach's choice5 min
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ProgressionEmpty barbell positions15 min
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Working SetsPower Snatch + Hang Snatch + OHS
Power Clean + Hang Clean + FS
Push Jerk (from rack)
Split Jerk (from rack)
3 @70% (of each complex) - 2 @75% - 1 @80% - 1 @85%
3 @70% (of each complex) - 2 @75% - 1 @80% - 1 @85%
3 @75% - 2 @80% - 2 @85% - 2 @90%
3 @75% - 2 @80% - 2 @85% - 2 @90%
35 min
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AccessoryHold top of crab position (shoulder extension/thoracic stretch)Accumulate 2 minutes5 min
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Week 6
2/10
PurposePositions - reinforce tension and balance with empty barbell - focus on snatch & split jerk
Include sots press & snatch balance for snatch
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Warm-UpCoach's choice5 min
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ProgressionEmpty barbell positions10 min
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Working SetsClean & Jerk
Snatch
1 - 1 - 1 - 1 work up to 1RM
1 - 1 - 1 - 1 work up to 1RM
40 min
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AccessoryGHD sit-up/side plankOne person completes 10 sit-ups while class holds side plank5 min
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