Olympic weightlifting general /owg/

Training snatch 2x a week
Clean and squat jerk which has more carry over to snatch 1x a week

Amanda Braddock

Is blow a load down Mattie’s throat any day

I see full snatch once and cnj once.

Panda pulls and btnp jerks

Those are accessories. What are you hoping to achieve? Higher snatch numbers? More technical proficiency? Consistency? All of these?

>Help how do I set up a program?

1. Warmup

2. Snatch/Clean and Jerk

3. Partial of the opposite lift to 2.

4. Squats. Front, Overhead, Back, who cares. Deadlifts like once every few months here.

5. Push press, good mornings, rdls, whatever

6. Ab, lower back, or erector exercise here

7. Conditioning or plyometrics more of the former than the latter

Yes

So snatch more. Your workouts should be along the lines of

>full/hang/power snatch
>light cnj (2+1/2+2)
>front/back squats
>some variation of pull or deadlift
>a couple of snatch acc (muscle snatch/ohs/snatch balance...)
>push/strict press, tricep work, back work, whatever

Looks like a bunch of crap jumbled together, I just have to do extract tech work on A and D day. Clean and jerk can take a back seat.

That’s pretty much the workout formula that all programs follow. Classics-squats-pulls-acc.

You say you wanted snatch specificity yet you only train the full movement ince a week.

R8

Nebraska model inspired

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3x if you include tech work

Didint you post this last time ?

No, it was another program, not on the Nebraska model.

Meme pulls and snatch presses are not full snatch in any imaginable universe.

No but they help build volume and strength for the snatch which you can’t do by just doing snatch

Which is why you train both the full movement and he partial movement. But please, if you think you can increase smatch performanc by not actually training the full movement then go ahead.

I am training both thoooo

haha okay low volume virgin
t. training full snatch 4x/week

The dose makes the poison and cure

I've been doing snatch grip high pulls and going easily to learn form, the other day I went for a 5x5RM and jesus fucking christ I couldn't finish the last set and the previous one I only managed 4 reps

first rep is easy, feels like I can do 10, second one suddendly starts to be felt, third starts to become heavy and the last ones I have to really concentrate and tell myself I'm not exhausted, didn't help they were after squatting and deadlifting heavy

without getting a coach, what is the most effective way to train the olympic lifts from scratch?

Anything rippetoe related will get you started.

fuck I just realized I'm fat

Tru

No

:C

t. dyel

That Spanish female weighlifter

max aita is bae

page 10

I hate squats and front squats so much but love jerk dips and high pin squats. I know I really need to squat more, but I'm curious what would happen if I just focused on heavy pulls and go as heavy as possible on those two exercises.

Quads are still getting developed under that protocol, weights still going up, etc. so there should surely be SOME carryover. It wouldn't be fast progress, but presumably unless you start failing cleans because you can't stand them up, it won't matter all that much.

This is obviously a huge rationalisation for my dogshit squats, but indulge me anyway

cal strength vids (pendlay speaking) for snatch, jerk, clean progression learning. learn the snatch first, just keep doing 4-5 sets of 4-5 reps at a weight that you know you have some reps in reserve (which may be the bar, or may be more, or may be a kid's or chick's bar) at the different progressions until you move on. then keep the progressions for the first few sets of warmups.

after you get the snatch down, keep doing 4-5x4-5 while learning the rack jerk, push first then split, and while front squatting every day, again, 4-5x4-5 at weights you can move fast and have a good rep reserve at.

then learn the clean, same way, clean every day, but alternate snatch and jerk days after the clean.

while you're doing this - and the above shouldn't take very long per session because you're not working HARD, you're working technique and form, and it shouldn't take more than a few weeks to get decent form - you can do an abbreviated, compound-only strength workout after the olympics. low-volume squats but everything else pretty normal.

once you get the good form, do basically ANY beginner WEIGHTLIFTING program and you are basically on your way to a supertotal program. all you need is just enough heavy singles deadlifting to keep your form good (because you'll be pulling a buttload already) and pretty much ditch most of the accessory work in favor of bench press training.

classic method?
1. warmup
2. either snatch OR clean and jerk (rack jerks and push jerks are about 1/2 to 2/3 of jerk volume)
3. pulls of the same type (if you want to deadlift, do it here, make them rare and relatively heavy and mostly about form)
4. either front OR back squats, not a lot of volume and not near failure as you're doing them every session, but relatively heavy and good form
5. accessory stuff; usually no pressing on jerk days
6. abs and low back
7. calisthenics, plyos, etc.

You are retarded and
this nigga is correct

Clearly it's
1. Warmup
2. Full lifts or suitably taxing variation
3. Squats and/or pulls
4. Abs and assistance work
5. Bodybuilding and memes

So, what's the good sets x reps scheme for getting better at hang- and power- cleans?
3 sets of 5 good?

reasoning for training these is muh athleticism

More like 5 sets of 2-3.

More like 8 sets of 3-4

Not for beginner skills development

Sub 100kg snatchers

Thoughts ?

fite me

Replace squats with something that more closely mirrors the muscle development of a squat and you should be fine. Trap bar deadlifts or yoke squats etc.
Not squatting does make you a worse lifter, but having to do unfun lifting for training is a waste of time for a hobby-tier lifter like you.

what are your goals? I don't see much point to that program because you barely train classics - if that's the case do you really want to wl?

solid advice. I'd belt squat but my gym has virtually 0 equipment for anything that isn't barbell related. Who knows maybe I'll learn to enjoy squatting again

Behind the neck power jerks

Ow

My front foot not only barely moves forward on split jerk, it also moves in instead of straight or even out. How do I fix this? Am I not putting the bar over my ears?

>crossfit cuckold cringe

how fucking embarrassing LMAO

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I know huh, just like anime

Is it even worth it to try to learn how to snatch without a trainer watching over you? Are youtube vids and/or books on the subject coupled with time and practice gonna help me at all or will I just have errors in my form that I won't be able to figure out?

I really wanna learn how to snatch, but I have no access to an olympic weightlifting coach.

I'm 6'3" 185 and I can hang snatch 190. My technique is shit from the floor, and I somehow can do less weight.
Is this any good? BW snatch was my goal, I just started messing with it a few months ago.

I can do my bodyweight, I just learned from youtube videos, but my form is terrible so idk.

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has anybody used max aita's formcheck website

Yes, he sent me Pics of his ginger cock inside that big baby faced fuck.

>Ginger
>Max Aita

“Let me cum in your ass” - jts

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They just want to cum in your wallet

excellent post :^)

bodyweight snatch is OK
a lot of people do less from the floor too

just keep practicing

wo turns out I've been doing sn balance wrong, kept diving to the bottom because that's how everett teaches

turns out greg might be full of shit

Le chinaman half squats, please tell me you don’t do this.

they're basically pin squats

god this thread is still going? what's everyone lifting today?

lel the namefags falling for e-statting ITT. for men, bw snatch is pretty much the bench for a classified lifter. yeah the soviets described class iii classification based on weight class standards (not coincidentally all about 230 sinclair or so) and midgets vs fatties have different bw/lift ratios, but for the middleweights the class iii cutoff is about bw snatch.

bodyweight snatch (for a man) is excellent. it may not be competitive at regional levels or above, but it's a sign of real potential and it's better than probably 90% of the people who ever try the lifts will be.

if your technique is solid, you should be able to do more from the floor than from hang or blocks, because from the floor adds momentum, so if your 2nd position achieved from the floor is as good as your 2nd pull position from blocks/hang, there you go, the extra momentum means more lifted.

yes. see detailed respons here

katie vibert, lydia valentin

not sure if serious, I don't know anyone who considers bodyweight snatch anything other than babby lift unless you're 100kg+

Snatch abs fs

I’m 100+ kg

Took your tips and this is what I came up with, I’ll work up to this volume and see if I can even increase it even more.

Snatch variation 6x3
Snatch jerk 6x3
Panda pulls 6x3

Back Squat 6x3
MU- Clean + squat jerk + eccentric ohs 6x3

Rest

Dead lift
Overhead press

Rest

Snatch 6x3
Front Squat6x3

Rest
AMRAP 7min each 2x a week
Push-ups
Pull-ups
Glute back bridge

Bike sprints 2x10 1min on 1 min off 2x a week

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you know I watched a vid of megsquats recently and she was saying that she was trying to get pregnant but couldn't. Pretty sure it's because she's got too much test, but I can't help but laugh how pathetic her bf is. You know that dude has a low sperm count. Tfw you will never creampie meg while she's ovulating :(

It's likely a combination of being old, too low body fat for a woman, highly stressed due to working out and PEDs.

What are you trying to accomplish? Stuff like this doesn't work for weightlifting really.

>deadlifting in a WL "focused" program

Big
Snatch, press and deadlift

oww my knee

what's the workouts that give fast twitch muscle fibers. I wanna be strong and quick!

birth x1

th-thanks user

You know weightlifters deadlift too right buddy?

It's entirely genetic lmao

Clean deadlift != Conventional deadlift

Idiot

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Ask me how I know you don't lift

it's right
someone might conventional dl like a clean dl but unless you're pressing through the midfoot, keeping upper back flat and coming up to lockout with some knee and hip flexion, it's not a clean dl

R8

Is this the real commie