Do this workout and get healthier!

Workout for Olympic lifters (and athletes looking for top performance):

Do the following workout and do not be deceived. This workout will get you in line to be more powerful, stronger, more agile, and athletic.

SAK (snatch above the knees) 35%/3, 45%/3, 52.5%/3, 56%/2, 62%/2, 70%/2, 75%/1, 80%/1, 85%/1, 90%/1

JBN (jerk behind the neck) 50%/3, 57.5%/3, 64%/3, 66.5%/2, 72%/1, 76%/1, 81%/1, 86%/1

PC (power clean from floor) 50%/4, 62.5%/4, 70%/2, 75%/1, 82%/1, 85%/1

BS (back squats) 60%/3, 70%/2, 80%/3, 88%/3, 92%/3, 96%/3, 100%/3, 105%/2, 110%/1

SP (snatch pull from floor) 80%/1, 90%/3, 95%/2, 100%/1

SB (snatch balance) 45%/4, 55%/3, 60%/3, 65%/3, 70%/3, 75%/2

This workout assumes you have good form on all exercises. If you know you do not have good form seek training from a qualified USAW coach.

The snatch above the knees will help you get under the bar more effectively.

The jerk behind the neck will teach you to explode and finish behind the ears with the bar without navigating the face.

The power clean should be around 80% of your squat clean. Use this as the basis for your percentages.

The back squat numbers are based on your best clean and jerk NOT your best back squat number. I cannot stress this enough! If you use your best back squat numbers you will not get under the bar fast enough on cleans or snatches.

On snatch pulls it is important not to exceed your snatch numbers with too much frequency. I have been told, by a former Olympian, that if you exceed your snatch numbers, on pulls, once you can never recover the timing required for the snatch. Going heavy on pulls is detrimental unless the range of motion is abbreviated.

The snatch balance is great for getting under the snatch readily. Practice the change of direction since the squat under is the most important part of the snatch.

Get stronger!                                                                                                   docsgym@live.com