Saturday, September 5th, 2026 - Olympic Weightlifting 281.1
General Warm-Up
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- Log your workout to start tracking your OLY GAINZ 🏋🏻♂️🏋🏻♀️. Feel free to leave some comments of love and encouragement for each other 🤜🏼 🤛🏼, and appreciation of Coach JJ and her “I just care!” approach to OLY programming! 🤩
GENERAL WARM UP
2 Rounds: 10 minute cap
A) 6x Y-Row from Rings or TRX
B) 6x BTN Barbell Elbow Rotations w/ empty bar
C) 6x Wall Facing Overhead Squat
D) 12x Standing Hip CARs (6 per leg)
Strength
SNATCH TECHNIQUE PRIMER/WARM UP
E2:00MOM2: Tall Snatch Drops
1st set: 3 @ EMPTY BAR
2nd set: 3 @ EMPTY BAR OR 50% of Snatch/Very Light
% of Snatch/Power Snatch
SNATCH WORK
E2:00MOM4: Snatch
- Perform each set with 2s pause at power position/hip.
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
% of Snatch/Power Snatch
C&J TECHNIQUE PRIMER/WARM UP (A)
E2:00MOM2: Tall Split Jerk or Tall Push Jerk
- Perform the movement from the whole foot versus the toes.
1st set: 3 @ EMPTY BAR
2nd set: 3 @ EMPTY BAR OR 50% of Jerk/Very Light
% of Jerk/C&J
C&J TECHNIQUE PRIMER/WARM UP (B)
E2:00MOM2: Tall Clean Drops
1st set: 3 @ EMPTY BAR
2nd set: 3 @ EMPTY BAR OR 50% of Clean/Very Light
% of Clean/Power Clean
C&J WORK
E2:00MOM4: Clean & Jerk
- Perform each set as...
2 Clean + 1 Split Jerk/1 Push Jerk
TOTAL 3 REPS PER SET
1st set: 3 @ 65%
2nd set: 3 @ 70%
3rd set: 3 @ 75%
4th set: 3 @ 75%
% of C&J