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    WT Olytechv1

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    Anonymous BEEeTPqi
    Misfit 2

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    © All Rights Reserved
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    WT Olytechv1

    Uploaded by

    Anonymous BEEeTPqi
    70 views8 pages
    Misfit 2

    Original Title

    Wt Olytechv1

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Misfit 2

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    70 views8 pages

    WT Olytechv1

    Uploaded by

    Anonymous BEEeTPqi
    Misfit 2

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    OLYMPIC

    LIFTING
    TECHNIQUE
    V1

    MISFIT ATHLETICS OLY TECHNIQUE


    OLY TECHNIQUE WEAKNESS TEMPLATE
    This template is one of the bedrocks of the Mis t Athletics coaching style. A full lifting cycle
    dedicated to the art of moving your body around a barbell vs. moving the barbell will work
    wonders for your repeated sets in conditioning as well as 1RMs.

    GOALS
    This template is one of the bedrocks of the Mis t Athletics coaching style. A full lifting cycle
    dedicated to the art of moving your body around a barbell vs. moving the barbell will work
    wonders for your repeated sets in conditioning as well as 1RMs.

    HOW TO USE
    Understanding your target positions from the oor to the hip will make or break the e cacy of the
    template:

    • Power Position - The holy grail of positions to hit when the speed increases. Feet on the oor
    with weight more in heels, knees bent and tracking out over feet, vertical torso with shoulders
    in line with or behind the bar. Get here, extend, then cue the pull under by moving your feet.

    • Low Hang - All lift should pass through this position of leverage. Feet on the oor with weight
    centered in the arch of your foot, knees out of the way still slightly bent and tracking outside of
    the feet, barbell one inch in front of the knee cap, torso out over the barbell. From here it’s
    about pushing the knees back in front and getting your torso back behind the bar all while
    transferring weight back.

    • Snatch pull test explanation: Power snatch singles until failure, straight into snatch pulls until
    failure, straight into snatch deadlifts until failure. The goal is to add weight each set as you
    move from each movement onto the next. If you feel like you hit your last successful rep in one
    of the movements, move on. No need to fail. Snatch pulls need to reach a solid extension to
    count. Snatch deadlifts need to look like an actual snatch, not a wide grip traditional DL.

    HOW LONG?
    3 days per week for 5 weeks

    Week 1 Week 2 Week 3 Week 4 Week 5


    fl
    fi
    fi
    fl
    ffi
    fl
    WEEK 1

    DAY MOVEMENT WORK NOTES

    BELOW HIP/ ABOVE


    Monday HIGH HANG SNATCH 6X3 - BUILD UP
    KNEE

    HIGH HANG CLEAN BELOW HIP/ ABOVE


    Wednesday 6X3 - BUILD UP
    (JERK REP 3) KNEE

    Saturday SNATCH DEADLIFT 6X3 - BUILD UP

    PICK ONE BASED ON


    YOUR WEAKNESS

    PAUSE OHS 6X3 - BUILD UP


    WEEK 2

    DAY MOVEMENT WORK NOTES

    HIGH HANG CLEAN BELOW HIP/ ABOVE


    Monday 8X2 - BUILD UP
    (JERK REP 2) KNEE

    BELOW HIP/ ABOVE


    Wednesday HIGH HANG SNATCH 8X2 - BUILD UP
    KNEE

    Saturday CLEAN DEADLIFT 6X3 - BUILD UP

    PICK ONE BASED ON


    YOUR WEAKNESS

    PAUSE FRONT SQUAT 6X3 - BUILD UP


    WEEK 3

    DAY MOVEMENT WORK NOTES

    Monday LOW HANG SNATCH 6X3 - BUILD UP AT KNEE CAP

    LOW HANG CLEAN


    Wednesday 6X3 - BUILD UP AT KNEE CAP
    (JERK REP 3)

    Saturday SNATCH DEADLIFT 8X2 - BUILD UP

    PICK ONE BASED ON


    YOUR WEAKNESS

    PAUSE OHS 8X2 - BUILD UP


    WEEK 4

    DAY MOVEMENT WORK NOTES

    LOW HANG CLEAN


    Monday 8X2 - BUILD UP AT KNEE CAP
    (JERK REP 2)

    Wednesday LOW HANG SNATCH 8X2 - BUILD UP AT KNEE CAP

    Saturday CLEAN DEADLIFT 8X2 - BUILD UP

    PICK ONE BASED ON


    YOUR WEAKNESS

    PAUSE FRONT SQUAT 8X2 - BUILD UP


    WEEK 5

    DAY MOVEMENT WORK NOTES

    TOUCH AND GO
    Monday 8X2 - BUILD UP FROM THE FLOOR
    SNATCH

    TOUCH AND GO CLEAN


    Wednesday 8X2 - BUILD UP FROM THE FLOOR
    & JERK

    Saturday SNATCH PULL TEST SEE NOTES ON NEXT PAGE

    PICK ONE BASED ON


    YOUR WEAKNESS

    PAUSE OHS 7X1 - BUILD UP


    SNATCH PULL TEST

    Power snatch singles until failure, straight into snatch pulls


    until failure, straight into snatch deadlifts until failure. The
    goal is to add weight each set as you move from each
    movement onto the next. If you feel like you hit your last
    successful rep in one of the movements, move on. No
    need to fail. Snatch pulls need to reach a solid extension
    to count. Snatch deadlifts need to look like an actual
    snatch, not a wide grip traditional DL.

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