Getting started in the Olympic lifts can be a scary task, the technique seems complex and the training complicated, but we are here to help simplify things for you.
1. First things first!
If you are super new to the Oly movements then you should never really be asking “how much should I be lifting?”.
In the early days, it’s all about chasing the technical mastery of those movements to A) make sure you are moving safely! B) to not hinder your progress later! Trust me trying to go back to re-teach yourself how to move correctly after setting a pattern of moving a certain way will take a lot more work and frustration than just putting your ego to the side to get it right from the get-go.
2. Mobility Work
New or an older hand to the Oly game then let’s face it. You have some holes in your mobility game and just trying to “power” through it isn’t going to cut it. Either a training plateau is coming your way or worse, an injury.
Don’t ignore it! Putting in that mobility work can be tedious but when you hit that snatch PB and it feels easy and everything just works then it will be worth it! A lot more so than leaving the gym in a few weeks still wondering why you aren’t improving and thinking you just need to “try harder…”
3. Squat Technique
For the Snatch and the Clean and Jerk, the squat is a strength development tool but it’s also part of the foundation work of the lifts. If you are chasing that beautiful symphony worthy Snatch but have a shady squat as it is then things aren’t going to be improved by adding a barbell moving at some speed over your head and jumping underneath to catch it. Older hands are guilty of this too so don’t be giving it big licks of “I’ve done Murph loads, Milo, I’m good” cause we both know that those aren’t your best and you are avoiding some foundation work because it’s not sexy.
Take the time to work on your squat in all its forms. Front Squat, could that front rack be better? Are you shifting onto your toes at the bottom? Obviously both of those are going to be affecting that elusive clean PB you are chasing.
Drill it down and figure out if it’s a mobility/stability issue or a strength issue? Both? I’d suggest you pick one and really focus on just that.
Put it all together with the Technique to Mobility and building those foundations and you will be on your way to hitting Snatches and Clean & Jerks better than Coach James in no time and we can finally stop sharing those stories with the very debatable “music” choices he makes in the gym on his own! 😛
If you get any questions or any of this has struck a cord don’t be afraid to reach out and ask any questions you might have!
Milo@crossfitthames.com or you can find me on the ‘Gram 🙂 @milomthomas
Wednesday Oly Club
1) Clean + Jerk
Build to a heavy single for the day
2) Front squats
4 x 2 @ 80-85%
3 x 6-8
4) Chin-ups (weighted if necessary)
4 x 5-8
4b) Bear plank
4 x 15 secs
Sunday Oly Club
3 x 2
2 x 1
2) OH squat
3 x 2
3) Back squats
4 x 3@70-80%
4) Pull ups
3 x 5-8
4a) Push ups (weighted if needed)
3 x 8-12