TUESDAY CHALLENGE & WARM UP GUIDELINES...

TUESDAY CHALLENGE...

For those of you doing the Olympic meet this weekend & those who aren't too...

Figure out your warm up progression for the Snatch & Clean & Jerk... Work up to your opening weights for both lifts today...

Make sure to TIME YOUR WARM UP & YOUR LIFTS to see how long it takes for you to get from the start of your stretching/mobility work to your opening lift for the Snatch... 

Here's a recommendation for weight progression based off your opening weight for the meet:

Mobility/Dynamics - 10-15 minutes (Get sweaty!)

SNATCH:
1st Set - Work speed drills with bar (2-3 reps each)
(Oh Sqs, Snatch Balance, Tall Snatch, etc)
2nd Set - 60% for 2-3 reps
3rd Set - 75% for 2 reps
4th Set - 85% for 1-2 reps
5th Set - 93-95% for 1 rep
* DONT attempt your opener during warm ups... CONFIDENCE!!

CLEAN&JERK:
* You're already warm from the Snatch so this will go faster...
1st Set - Again, speed/technique drills (2-3 reps each)
2nd Set - 60% for 1-2 reps
3rd Set - 75-80% for 1-2 reps
4th Set - 90-95% for 1 rep
5th Set - 95% for 1 rep (Optional)

Try to perform your final warm up about 2-4 minute from when you think your first lift will occur on the main platform...