4 WEEK OLYMPIC LIFT SKILL BLOCK
Finally! We’ve been in the new space for a couple of weeks now. It’s time to start a focused training cycle now that we’re all a little used to the new facility.

The next four weeks are all about improving the clean and jerk and the snatch. Those of you with shoulder injuries or limited overhead mobility will focus on variants that won’t stress your shoulders. If you are new to the lifts, you should perform the “power” version, meaning don’t worry about catching the weight in a full squat.

Once again, you will need to break out a calculator and determine your projected one rep max, which you will use to calculate your loads for the lifts every day. Use this calculator from Exrx.net if you don’t have a current 1RM for your clean or front squat.

Warmup
Dynamic Athletic Movement

Alternate with a partner
4x each (12 minute limit, this should take less than 10 minutes)
Barbell complex*
3 deadlift
3 hang power clean
3 front squat
3 push press
3 back squat

*first set with empty barbell, after that add a little weight–most guys should use 95#, most women 65#

Lift
Hang Above the Knee Clean
3 x 5 @ 75%
This is a touch and go set, meaning the bar should not rest on the floor until all 5 reps have been completed.

Front Squat
3 x 3 @ 80%