Barbell Shru

8/18/2019 Barbell Shru

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TH

PROJECT FLIGHT)

OLYMPIC

WEIGHTLIFTING

TRAINING

GUIDE

FIRST EDITION

COPY OF THIS TRAINING GUIDE

IS SENT OUT TO THOSE SEEKING

TO IMPROVE THE OLYMPIC LIFTS.

THE FOLLOWING DVICE H S BEEN

T KEN

FROM

B RBELL

SHRUGGED'S

ONLINE TRAINING PROGR M

FLIGHT .

PUBLISHED

BY

B RBELL SHRUGGED

WEBSITE: BARBELLSHRUGGED COM

EMAIL:

HELP@BARBELLSHRUGGED COM

LEG L

NOTICE

http://daily.barbellshrugged.com/2991-2http://daily.barbellshrugged.com/2991-2http://daily.barbellshrugged.com/2991-2


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OLYMPIC

WEIGHTLIFTING TR INING

PIRACY NOTICE - UNAUTHORIZED DISTRI UTION

OF THIS DOCUMENT IS HIGHLY ENCOURAGED.

SHARE W/

S

M NY LIFTERS FUTURE

LIFTERS

YOU

THINK

COULD ENEFIT

FROM

THIS INFORMATION.

S H R U

0 0 5

v 1 ' 1


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SHRUG005

ANYONE

CAN BE

A GREAT

WEIGHTLIFTER

HAVE TO HAVE

YOU

JUST

A GREAT

PLAN

AND

A

WILLINGNESS

TO

WHAT

ERSIST

i.

NO

MATTER

ut that's just the problem. The

reason

that

there aren't more great

lifters

out

there

is

because sticking

to the plan is hard Many athletes

fall victim to shiny object syndrome.

Just

s

soon s

they

start making real

progress in training they get

impatient. They begin searching for

chances to skip ahead, or the latest

programming trends. ut that's

not

-

how

strength

is

developed.

If

anything, it's a direct

path

to

performance plateaus and injury.

If

you want

to be successful

in

weighdifting then you have to make

a strong

commitment

to the sport.

You have to do the work that is

required, not the work you

want

or

prefer.

The first step is learning to move.

From there, it's just a matter

executing a few key steps.

P l


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1. build a movement

foundation first

It’s fun to go heavy in the snatch,clean and jerk, but don’t rush yourprogress in these lifts. You’ll neverreach your full strength withoutrst taking time to drill position,

technique, speed and engagementof the barbell.

You need a proper movementfoundation before you can expressyour strength. Without that you’llquickly hit a performance plateau t doesn't matter how much

strength work you do. Anyone who has struggled to improve theirsnatch record can relate to this.

You might be a great squatter, butthere’s only one right way to get areally heavy barbell from ground tooverhead.

Practice good movement as oftenas you can. Use intensive,

weightlifting specic warm-updrills like the

before every singletraining session.

If you’ve got nothing better to do,do it on your rest days too!

Don’t skip the heavy squats,presses, and pulls from the oor

hat’s what makes you strong! Butas a novice weightlifter, most ofyour snatch, clean and jerk specicbarbell work should be focused ondrilling technique until it becomessecond nature for you.

Until you get comfortable with the

fundamentals nothing else matters.Don’t try to get fancy with yourprogramming. Don’t pull with bentarms t doesn’t matter who yousaw do it. And it’s probably not agood idea to start squat jerking allthe time because you saw a reallyripped lifter from China doing it.

Fundamentals come rst.

http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/http://daily.barbellshrugged.com/thackermethod/


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2. get strong in every

position

Weightlifting is a strength sport.To be successful you have to bevery strong. But that strength isnot limited to how much you cansquat, deadlift or press. You also

have to be very strong andcomfortable at all key positions ofthe snatch, clean and

If there is a weakness in yourtechnique it will breakdownunder heavy load there’s no

way around that. So, the next

thing you have to do once youcan move well is build consistency

with moderate training loads.Tat steady stimulus of successfullifts will make you very strong allover, but it will also expose manycommon errors and imbalancesthat you might miss if you spent

too much time training light.

Most of your snatch, clean and jerk work should be within70-85% of your best.

Training at these loads will help

develop the strength necessary tomaintain technique at larger loads

when accompanied by a programtargeting raw strengthimprovement.


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3. squat the right way

One mistake a lot of novice weightlifters make is low-barsquatting. It’s usually based uponpreference.Tis position makes iteasier to move more weight in ashorter range of motion. You don’thave to dip into a deeper, more

vertical, relatively weaker squattingposition. But that’s just whathappens during heavy cleans andsnatches.

You will likely crumble in thebottom of your lifts if you don’tspend the time getting strong in thatrange of motion.

Lift according to your goals. If yourfront, back, and overhead squat stances

are all wildly diff erent, that is going toharm your consistency. Squat at leasttwice a week, and squat with the barhigh on you back.


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4. learn exactly when to

push and pull

A big error many novice liftersmake is pulling the bar off theground too quickly.

Te rst pull is more of a push withthe legs. You need to lift the barbellup into a position where you canpull more eff ectively. Learning topull the slack out of your body andpush the barbell off the oor withbalanced feet can take a lot of timeto learn. But it comes with practice.

Try to imagine the oor is like atrampoline surface, and you have touse the barbell to pull your feetdown into it. Push the oor away.

Another thing that hinders properpulling is staying on the heels toomuch. In this position its easy to

end up pulling with the shoulderson top of or behind the barbell,

which doesn’t allow you to stretchand load your hamstrings very wellduring the second pull. Tat killsperformance.


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5. be focused in training

You have to set clear, measurable goals to be accomplished within a specic timeframe. Trying to work on a bunch of diff erent, sometimes conicting things atthe same time is he easiest way to fail. Also, you have to follow programingthat addresses your goals and what you want to accomplish.

For example, if you want to be a great weightlifter you need toconstantly rene your technique with progressively heavier and

heavier loads. So, it wouldn’t make sense to followprogramming that focuses excessively on conditioning or high reps performed for speed. You just do not getenough heavy repetitions to get strong, and it’s far tooeasy to develop bad habits under fatigue.

Te solution is to follow a program thatmatches up with your goal.

If you want to be a great weightlifterthen you have to follow a

weightlifting specic program.

Tat doesn’t mean youshouldn’t work onconditioning orstrength. It’s quitethe opposite. Youhave to be ingreat shapeto lift

well.


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However, you have to make sure

that everything you do in the gymcontributes to the goal of becominga better weightlifter.

Take a step back from all otherpursuits. Focus 100% on

weightlifting for a while. Onceyou’ve made some real progress you

can take on other training goals, likeimproving your overallconditioning.

You will be be much stronger andtter overall because of it.


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FREQUENTLY

SKED

QU STIONS


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Q: What should my

diet look like as

a Weightlifter?

Pretty much the same as anyathlete. Eat high quality, wholefoods. Make sure to eat enoughprotein (shoot for about 1g per

pound of body weight), andmoderate carbs and fat.

Most importantly, eat to match your goals.

If you aren’t looking to gain or lose weight, just eat enough to

maintain your current weight andthe demands of yourprogramming. If you feel yourselftanking during your workouts, youmay need to eat more.

If you are trying to gain mass toadd more muscle, add more carbs

to the meals around your workouttimes. Rice and sweet potatoes areexcellent “clean carbs” to add toyour diet if mass gain is your goal.

If you are trying to lose weight tolean out, focus on eating lessoverall

Q: How many days

of training should

I devote purely to

Weightlifting?

If you’re a beginner and relativelynew to the sport, you probably cansee a good deal of gains with at least

three 1 hour sessions a week ofdedicated weightlifting practice. Terest of the days of training can beused to improve your strength and/or conditioning.

If you are really serious aboutimproving your weightlifting or

thinking about taking it to acompetitive level, you should beputting in no less than ve 1hr to1.5 hour sessions a week.

Being a good weightlifter takespractice and time.

You have to put in both to see theresults.

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Q: Will my conditioning and gymnastics

suffer if I just focus onWeightlifting?

Not necessarily. Te stronger you become the less eff ort will be required tomove the weight. For example, if your best clean is 275 lbs, cleaning 135lbs 30 times as quickly as possible will be much easier than if your bestclean was only 185 lbs. Also, the better your technique, the moreefficiently you can move a barbell during a workout which allows you todo more reps faster and unbroken.

As for gymnastic movements, again, you won’t necessarily see losses thereeither. Te most important benet of Weightlifting is that it trains thebody to re more muscle bers simultaneously making handstand push-ups, pull-ups, muscle ups and etc. a lot easier. As you get stronger, youmay nd that many of your gymnastic movements become easier and thatyou can do more work faster.

If you only Weightlift, sure your conditioning may decrease a little, butyou can easily add in some short, intense conditioning workouts a fewtimes a week or gymnastic movements such as handstands or static holds as accessory work to complement your Weightlifting training to helpmaintain your tank and muscular endurance.

Maintaining conditioning/muscular endurance + getting stronger +improving weightlifting = Killin’ WODs

http://daily.barbellshrugged.com/better-weightlifting-handstands/http://daily.barbellshrugged.com/utilize-static-holds-improved-performance/http://daily.barbellshrugged.com/utilize-static-holds-improved-performance/http://daily.barbellshrugged.com/better-weightlifting-handstands/http://daily.barbellshrugged.com/utilize-static-holds-improved-performance/http://daily.barbellshrugged.com/better-weightlifting-handstands/


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Q: What supplements

do you recommend

taking and how

much?

Make sure to eat high-quality food.

Supplements are exactly that,

supplements, and are not meant toreplace really awesome, high-quality food.

As for supplements here’s some that we take:

Omega-3 Fatty Acids: We take the

good high-potency stuff and about0.5 gram of Omega 3s (DHA/EPA)per 10 lbs of body weight.

Vitamin D: We’re healthy andathletic adults so we aim for about4000 IU per day.

Creatine: 5 mg a day. No need toload or cycle off .

ZMA: 3 capsules right beforebedtime for the guys. 2 for theladies.

Q: Do I have to

use the hook grip?

To quote Greg Everett here: “Getstronger and faster and you’ll ndout.”

When you start getting stronger

and faster, the tremendous amountof power and speed can rip thatbar right out of your hands.

Initially the hook grip is veryuncomfortable, but you can’t justchoose to not do it everyday.

Toughen up and use the hook gripdaily. It will feel much better aftera few weeks of ractice.

http://daily.barbellshrugged.com/biomedical-research-nutrition-supplements-w-dr-rhonda-patrick-episode-119/http://daily.barbellshrugged.com/hook-grip-technique-for-snatch-and-clean-the-daily-bs-91/http://daily.barbellshrugged.com/biomedical-research-nutrition-supplements-w-dr-rhonda-patrick-episode-119/http://daily.barbellshrugged.com/biomedical-research-nutrition-supplements-w-dr-rhonda-patrick-episode-119/http://daily.barbellshrugged.com/hook-grip-technique-for-snatch-and-clean-the-daily-bs-91/http://daily.barbellshrugged.com/hook-grip-technique-for-snatch-and-clean-the-daily-bs-91/


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Q: What accessory

gear do I need for

weightlifting?

Technically you don’t reallyNEED any accessory gear to lift

but the following can help youreach your maximum potential:

1: Weightlifting Shoes: In additionto being very rigid to give you a solidplatform for squatting, weightliftingshoes have an elevated heel, usuallyabout 3/4 inch. Tis heel enables you

to get into a more upright positionduring the squat which is essential toreceive a snatch or a clean.

Weightlifting shoes will help you liftbetter by reducing the eff ects ofmobility restrictions and improvingrange of motion but they aren’t a x

for poor mobility . Make sure you are working on improving yourmobility trouble areas,especially in the hips and ankles.

http://daily.barbellshrugged.com/are-there-any-crossfit-mobility-exercises-or-stretches-you-suggest-to-do-everyday-the-daily-bs-72/http://daily.barbellshrugged.com/are-there-any-crossfit-mobility-exercises-or-stretches-you-suggest-to-do-everyday-the-daily-bs-72/http://daily.barbellshrugged.com/are-there-any-crossfit-mobility-exercises-or-stretches-you-suggest-to-do-everyday-the-daily-bs-72/


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2: Wrist Wraps: Wrist wraps are

used to support the wrists forpressing or overhead exercises ifyou have sore or achy wrists.

Leather aps are more secure,but elastic wraps with Velcroprovide the best t.

If you wear wrist wraps, wear themon both wrists (even if only one

wrist is hurt), as this can a ff ectlifting mechanics.

Again wrist wraps are not a cure. Ifyou have trouble with your wrists,make sure you are mobilizing your

wrists often.

3: Weightlifting belts: Belts can be

useful for max eff ort squats, cleans,deadlifts or overhead presses.

Te belt works by allowing you toincrease the amount of intra-abdominal pressure when you take adeep breath and push your belly fullof air against it (Valsalva maneuver).

Te pressure helps better stabilizethe spine which can allow you to liftheavier weights and protect thelower back from injury so it can bea very useful tool when going reallyheavy.

But you don’t have to lift with abelt. In fact, it can be very benecialto train without it in order toproperly strengthen and train thecore muscles when lifting.

http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/http://daily.barbellshrugged.com/top-3-core-training-methods-your-crossfit-program-is-probably-missing-episode-33/


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4. Lifting Straps: Straps will help save your grip and hands from excessive wear if you are performing high repetitions of heavy snatch or clean pullsor deadlifts during training.

Tey allow you to focus on the lift instead of your grip or your sore hands.

You can also use them for the full snatch lift but we don’t recommendusing them for the clean (you might have seen what happened to ourfriend Zach Krych).

You shouldn’t use straps all the time and denitely not with warm-upweights unless your hands are really beat up.

If you’re a beginner you don’t really need to use straps at all. Take the timeto build up your grip strength.

If you have more experience with the lifts, use straps sparingly throughouttraining and stop using them a couple of weeks before a competition or atesting week.

http://daily.barbellshrugged.com/olympic-weightlifting-with-zach-and-sarah-krych-barbell-shrugged-episode-52/http://daily.barbellshrugged.com/olympic-weightlifting-with-zach-and-sarah-krych-barbell-shrugged-episode-52/http://daily.barbellshrugged.com/olympic-weightlifting-with-zach-and-sarah-krych-barbell-shrugged-episode-52/


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Q: Do I need a weightlifting coach?

Olympic lifting is highly technical and having a knowledgeable coach toguide you through the learning process denitely helps.

If you don’t have access to a coach, you could always go online and watchelite lifters and try to mimic their style, but are you 100% sure you aredoing the lift correctly re you sure that their style, which they have

developed over decades and may be unique to them, is best for you?

You could also nd a good coach online who is willing to help you withyour technique and programming remotely. And should you get injured or sign up for a weightlifting competition, a good coach can help you getthrough those as well.

http://daily.barbellshrugged.com/overcome-injury-and-stay-strong-for-life/http://daily.barbellshrugged.com/overcome-injury-and-stay-strong-for-life/http://daily.barbellshrugged.com/overcome-injury-and-stay-strong-for-life/


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Q: How do I getbetter at catching

snatches and

cleans in a full

squat?

Te full clean and snatch will allow

you to move more weight than thepower versions. Receiving a clean ora snatch at the bottom of your squatrequires you to be able to get into aproper front squat or overhead squatposition. Possessing adequate speed,footwork, and mobility are allnecessary.

Before you attempt to full snatch, you should be comfortable withoverhead squats. You should havegood wrist, ankle, hip, shoulder,and thoracic mobility.

If you have the mobility to perform

a good overhead squat here aremany assistance exercises that canhelp you receive the snatch in abetter position. Snatch balances anddrop snatches are great as you don’tneed to worry about the bar path

from the oor. Tall snatches canalso help you improve yourtiming between the 2nd pull andthe catch.Tese exercises canhelp with your timing to thebottom of the squat and increaseyour level of comfort withreceiving heavy weights in an

overhead squat position.

Receiving a clean at the bottomrequires you to be able to get intoa proper front squat position. Youcan also do front squats with apause at your lowest position tohelp you get more comfortable in

the bottom.

Having a strong front squat willhelp you be comfortable in thebottom of a clean with heavy

weight. To help with timing,perform tall cleans which arebasically just tall snatches but you

use a clean grip and receive thebar in a front squat.

http://daily.barbellshrugged.com/snatch-assistance-work-stop-snatch-snatch-balance-and-heaving-snatch-balance-technique-wod-77/http://daily.barbellshrugged.com/shrugging-under-the-barhow-to-shrug-under-the-bar-improve-your-snatch-for-crossfit-workouts-techniquewod-59/http://daily.barbellshrugged.com/novel-ways-to-fix-a-front-squat/http://daily.barbellshrugged.com/snatch-assistance-work-stop-snatch-snatch-balance-and-heaving-snatch-balance-technique-wod-77/http://daily.barbellshrugged.com/snatch-assistance-work-stop-snatch-snatch-balance-and-heaving-snatch-balance-technique-wod-77/http://daily.barbellshrugged.com/novel-ways-to-fix-a-front-squat/http://daily.barbellshrugged.com/shrugging-under-the-barhow-to-shrug-under-the-bar-improve-your-snatch-for-crossfit-workouts-techniquewod-59/http://daily.barbellshrugged.com/novel-ways-to-fix-a-front-squat/http://daily.barbellshrugged.com/shrugging-under-the-barhow-to-shrug-under-the-bar-improve-your-snatch-for-crossfit-workouts-techniquewod-59/


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Q: Can’t I just max my Snatch and

Clean and Jerk every time I do them

and get stronger?

ere are plenty of folks out there who love to lift, but lack thedirection of being on a welldesigned program.

What we see happen a lot is lifters going into the gym, not knowing what

to do, so they max their lifts. While this can net you strength gains for ashort while, it does nothing for mechanics that need to be worked on orimprove consistency.

You’ll nd new lifters who go heavy all the time usually can’t hit 80% ormore for a quick double, and then they will fail to hit their maxes on theplatform.

Being consistent and precise is crucial to this sport. Te saying “the littlethings kill” couldn’t be more true. Get on a program, and stick to it.

Patience is key, and that can be tough in the “I want it now” society welive in.

In short, you may get stronger for a while maxing out daily, but it’s notgoing to do anything to x your lifts.Te point of a program is to build

you to be more consistent at heavier weights over time. Put in the time!


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Speed is probably the mostdifficult to master.

With more practice andfamiliarity with the lifts andmore consistency with your

technique, you will get faster.

You will get faster thestronger you get as well.Don’t fear, there are anumber of drills and exercisesyou can add to your trainingto help you get faster.

Snatches or cleans off ofblocks or from the hang arecommonly used to improvespeed. If you’re a beginner,don’t worry so much aboutmoving fast as much asmoving properly and with

consistent technique.

Te speed will come. Focusthe majority of your eff ortson honing your techniqueand getting stronger.

If you’re at an intermediate orhigher level, where yourtechnique and strength arealready solid, then yes, youshould denitely train toincrease speed.

: ow do get faster in weightlifting

http://daily.barbellshrugged.com/how-to-improve-speed-on-the-second-pull-during-a-clean-the-daily-bs-154/http://daily.barbellshrugged.com/how-to-improve-speed-on-the-second-pull-during-a-clean-the-daily-bs-154/http://daily.barbellshrugged.com/how-to-improve-speed-on-the-second-pull-during-a-clean-the-daily-bs-154/


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Q: Should I do a dedicated squat cycle?

Let’s face it, we all need to squat more weight.

However, if you are on a good lifting program, squats should be a regular part(at least 2x/week) of your training, so getting your reps in shouldn’t be anissue.

Your lifting program should provide challenging squats and often.

Early on in your weightlifting journey, doing high volume squats can help yougure out how you squat, and that will allow for consistency while building abase of strength.

http://daily.barbellshrugged.com/learntosquat/http://daily.barbellshrugged.com/learntosquat/http://daily.barbellshrugged.com/learntosquat/


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Q: What weight

class should I

be?

If you aren’t a competitive weightlifter or compete inthe sport of Crosst, youdon’t need to worry about

your body weight in terms ofcompeting.

If you’re a competitive weightlifter you’ll need tocompete in particular weightclass in order to qualify fornational meets.

What body weight you willenter a weightliftingcompetition will depend onquite a few factors that youshould probably discuss inmore detail with a coach.

Q: Where can I

find information

on competing as a

weightlifter?

Typically you’ll need to go to yournation’s governing body forOlympic Weightlifting.

In the United States, you can ndall the information you need toregister as a competitive athlete as

well as information on competitionsat USA Weightlifting .

http://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://www.teamusa.org/USA-Weightliftinghttp://www.teamusa.org/USA-Weightliftinghttp://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://daily.barbellshrugged.com/avoiding-common-mistakes-w-travis-mash/http://www.teamusa.org/USA-Weightlifting


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Q: What accessoryexercises should I

be doing?

Tere’s really no set prescription.

A lot of it depends on what yourpersonal weaknesses are and it helpshaving a coach pinpoint those

weaknesses or strength imbalances.

Tere are several great accessoryexercises that will help just abouteveryone.

Good mornings, Romaniandeadlifts, glute ham raises andback extensions are a favoriteamongst Weightlifters fordeveloping and strengthening theposterior chain muscles in orderto improve pulling heavy weightsfrom the oor.

Most sound weightliftingprograms will include variousaccessory exercises so your bestbet is to get on board a solidprogram and then get with aknowledgeable coach (online orin-person) to tweak your exercises

to

t your needs.

http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/http://daily.barbellshrugged.com/variety-accessory-work-skill-work-recommended-improve-olympic-lifts-np/


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TH

CLE N


26/54

the clean: starting position

click play to watch video

instruction of this part of the lift

SHRUG005

SQUEEZE

THE

SHOULDER

BLADES

B CK

TIGHTLY

TO

FLATTEN

THE B CK

PG 3

LOOK

STRAIGHT

HE D

POSITION THE

SHOULDERS OVER

THE B R

w

RMS

STRAIGHT

POSITION HIPS

SLI HTLY

BOVE

THE KNEES

KEEP THE B R

CLOSE

TO THE

SHINS

MAINTAIN TIG

LOWER B C

http://daily.barbellshrugged.com/clean-starting-position-techniquewod/http://daily.barbellshrugged.com/clean-starting-position-techniquewod/


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the clean: first pull



SHRUG005

THE

ND

B R

B CK NGLE DOES

NOT CH NGE

WEIGHT

OVER

MID-FOOT

RMS ST Y

STRAIGHT

DRIVE

w THE

LEGS

ND

PUSH

THE KNEES

B CK

PG21 J

HIPS SHOULDER

N D C H E S T

F

I S

TOGETHER

•

http://daily.barbellshrugged.com/clean-first-pull-techniquewod/http://daily.barbellshrugged.com/clean-first-pull-techniquewod/


28/54

the clean: the transition



SHRUG005

SHOULDERS

ND CHEST

OVER

THE B R

SHINS

RE

VERTICAL

RAISE THE TORSO

ONCE THE B R

PASSES THE

KNEES

RMS STILL

STRAIGHT

~

KNEES RE

SLIGHTLY

BENT

FEET

ST Y

PLANTED

w

WEIGHT OVER

MID FOOT

PG 5

TORSO

IS

UPRIGHT

B R

IS

NE R THE

CREASE OF

THE

HIPS

http://daily.barbellshrugged.com/clean-transition-techniquewod/http://daily.barbellshrugged.com/clean-transition-techniquewod/


29/54

the clean: second pull



SHRUG 5

VIOLENTLY EXTEND

THE

LEGS ND

HIPS

TO TRANSFER M XIMUM

FORCE

TO THE

B R

PG 6

ACTIVELY USE

YOUR

RMS TO

PULL

YOURSELF UNDER

THE

B R

QUICKLY MOVE

THE FEET INTO THE

RE EIVING

POSITION

http://daily.barbellshrugged.com/clean-second-pull-techniquewod/http://daily.barbellshrugged.com/clean-second-pull-techniquewod/


30/54

the clean: the catch



SHRUG 5

THE

R

IN

THE

R CK

POSITION

ELBOWS

RE

IN FRONT

OF

B R

FEET

RE

FIRMLY PLANTED

IN THE SQUAT

POSITION

PG 7

•

RECEIVE THE

WEIGHT IN

THE

LOWEST POSSI L

SQUAT DEPTH

http://daily.barbellshrugged.com/clean-catch-recovery-techniquewod/http://daily.barbellshrugged.com/clean-catch-recovery-techniquewod/


31/54

TH

J RK


32/54

the jerk: the dip



SHRUG 5

KEEP ELBOWS

IN FRONT

OF

THE B R

KEEP TORSO

VERTICAL

DURING

DIP

ONLY

BEND

T THE

KNEES

PG 9

WEIGHT

IS

CENTERED OVER

MID FOOT

SLIGHTLY

OVER

HEELS

http://daily.barbellshrugged.com/jerk-dip-drive-techniquewod/http://daily.barbellshrugged.com/jerk-dip-drive-techniquewod/


33/54

the jerk: the drive



SHRUG 5

VIOLENTLY EXTEND

HE LEGS ND HIPS

PG3

DRIVE THE

B R

STRAIGHT UPW RDS

QUICKLY MOVE

THE

FEET

OUT

INTO

THE

RE EIVING POSITION

http://daily.barbellshrugged.com/jerk-dip-drive-techniquewod/http://daily.barbellshrugged.com/jerk-dip-drive-techniquewod/


34/54

the jerk: receiving in the split



SHRUG005

B R

IS IN LINE

w THE

TORSO

SHOULDERS

ND

HIPS

PUSH

HE D

OF

SHOULDERS

ND LOOK

STR IGHT

HE D

SHIN

OF

FRONT LEG

RECEIVE THE

B R

w RMS

FULLY

EXTENDED

ND

LOCKED

IS VERTIC L

w

WEIGHT

NE R

HEEL

PG3

B CK LEG

IS

SLIGHTLY

BENT

http://daily.barbellshrugged.com/jerk-catch-recovery-techniquewod/http://daily.barbellshrugged.com/jerk-catch-recovery-techniquewod/


35/54

TH

SN TCH


36/54

the snatch: starting position



SHRUG005

SQUEEZE

THE

SHOULDER

BLADES B CK TIGHTLY

TO

FLATTEN

THE B CK

PG

POSITION

THE

SHOULDERS

OVER

THE B R

w

RMS

STRAIGHT

LOOK STRAIGHT

HE D

POSITION HIPS

SLI HTLY

BOVE

THE KNEES

KEEP THE B R

CLOSE

TO

THE

SHINS

MAINTAIN TIGHT

LOWER B CK

http://daily.barbellshrugged.com/the-snatch-starting-position-techniquewod/http://daily.barbellshrugged.com/the-snatch-starting-position-techniquewod/


37/54

the snatch: first pull



SHRUG005

THE

AND

BAR

BACK ANGLE DOES

NOT CHANGE

WEIGHT

OVER

MID-FOOT

ARMS STAY

STRAIGHT

DRIVE

w THE

LEGS

AND

PUSH

THE KNEES

BACK

PG31 J

HIPS SHOULDER

AND

CHEST RIS

TOGETHER

http://daily.barbellshrugged.com/the-snatch-first-pull-techniquewod/http://daily.barbellshrugged.com/the-snatch-first-pull-techniquewod/


38/54

the snatch: the transition



SHRUG005

SHOULDERS

ND CHEST

OVER

THE B R

SHINS

RE

VERTICAL

RAISE THE TORSO

ONCE THE B R

PASSES THE

TORSO IS

UPRIGHT

NEES

RMS STILL

STRAIGHT

KNEES RE

SLIGHTLY

BENT

FEET

ST Y

PLANTED

w

WEIGHT OVER

MID FOOT

PG 5

B R

IS

NE R THE

CREASE OF

THE

HIPS

http://daily.barbellshrugged.com/the-snatch-the-transition-techniquewod/http://daily.barbellshrugged.com/the-snatch-the-transition-techniquewod/


39/54

the snatch: second pull



SHRUG 5

VIOLENTLY EXTEND

THE

LEGS ND

HIPS

TO TRANSFER M XIMUM

FORCE

TO THE

B R

PG 6

ACTIVELY USE

YOUR

RMS TO

PULL

YOURSELF UNDER

THE

B R

QUICKLY

MOVE

THE FEET INTO THE

RE EIVING POSITION

http://daily.barbellshrugged.com/the-snatch-second-pull-techniquewod/http://daily.barbellshrugged.com/the-snatch-second-pull-techniquewod/


40/54

the snatch: the catch



SHRUG005

RECEIVE THE

B R

OVERHEAD w RMS

LOCKED OUT

FEET RE FIRMLY

PLANTED IN THE

SQUAT POSITION

PG 7

RECEIVE

THE WEIGHT

IN THE LOWEST

POSSI LE

SQUAT

DEPTH

http://daily.barbellshrugged.com/the-snatch-the-catch-and-recovery-techniquewod/http://daily.barbellshrugged.com/the-snatch-the-catch-and-recovery-techniquewod/


41/54

S MPLE

PROGR MMING

BY

MIKE BLEDSOE

T KEN

FROM OUR

ONLINE

TRAINING

PROGR M

FLIGHT


42/54

Week 3 of Flight

Tis early phase of training isdevoted to preparing the body forheavy training.

Te overall volume is high withmost skill work focused onimproving the snatch and clean

pull. Tis is the quickest way toincrease work capacity andperformance in the Olympic lifts,and it allows us to limit injury risklong-term.

Shoulder injuries and restrictionsare very common in athletes. For

that reason, explosive overheadmovements are minimized intraining for now.

Instead, tempo work and staticholds are utilized to improvemobility, stability, and connectivetissue strength.

Tis not only makes the shouldermore durable but also improvesupper body position and allows theathlete to put heavier barbellsoverhead.

Another important component of

this early phase of training isgymnastics work.

Weightlifters typically focus onstrengthening the back, glutes andhamstrings so that they can pullmore eff ectively.

Tat’s great, but you also have tospend a lot of time developing youranterior muscles.

Incorporating some fundamentalgymnastic movements helpsimprove core strength and motorcontrol, which further increases

performance.

Take your time. Build your base. You’ll only grow stronger because ofit.


43/54

K 03

MOND Y

W RMUP

General Dynamic Warmup

SN TCH

POS T ON

STRETCHES

Circuit, 3 sets:

10 sec Quad Snatch Position

10 sec Standing Overhead Position

10 sec Overhead Squat Position

SN TCH PR CTICE

Once

through with barbell:

Squatting Quad Snatch Deadlift x 3

Squatting Quad Snatch Pull x 3

Squatting Quad Snatch High Pull x 3

With barbell + technique or light plates:

3 Part Pausing Snatch Deadlift x 3

3 Part Pausing Snatch Pull x 3

3 Part Pausing Snatch High Pull x 3

With barbell

+

technique or light plates:

Work top down, 3 part pause, then 2 part pause, then from the floor

3-2-1 Part Pause Snatch Pull

3-2

1

Part Pause Snatch High Pull

WORKOUT

A1: Front Squat 5RM, tempo 13X3

B1: 3 Part Pausing Snatch Deadlift

RM

floor, knees, pockets), 1 sec at each position

C 1: Cast Wall Walks 4 x 3 sets; rest 90 sec between sets

D1: Ring Dips max x 3 sets; rest 3

min

between sets

E1: Ring L-Pullups max x 3 sets; rest 3 min between sets

MIKE BLEDSOE

EXPLAINING

TODAY S

WORKOUT

http://daily.barbellshrugged.com/flight-week-3-monday/


44/54

K 03

u

ESD Y

OPT I

ONAL

W RMUP


CLE N POS T ON

STRETCHES

Circuit, 3 sets:

10 sec Quad Clean Position

10 sec Standing Front Rack Position

10 sec Front Squat Position

CLE N PRACTICE

Once through with barbell:

Squatting Quad Clean Deadlift x 3

Squatting Quad Clean Pull x 3

Squatting Quad Clean High Pull x 3

With barbell+ technique or light plates:

3 Part Pausing Clean Deadlift x 3

3 Part Pausing Clean Pull x 3

3 Part Pausing Clean High Pull x 3

With barbell + technique or light plates:


3-2-1 Part Pause Clean Pull

3-2-1 Part Pau

s

Clean High Pull

POWER

JERK PRACTICE

Find ip Depth, and power position for feet

5 Rounds, with barbell:

Tall Power Jerk, behind the neck x 3

Tall Power Jerk x 3

Power Jerk, behind the neck x 3

Power Jerk x 3

rest 2 min between rounds, focus on tech

MIKE BLEDSOE

EXPLAINING

TODAY S

WORKOUT

http://daily.barbellshrugged.com/flight-week-3-tuesday/


45/54


46/54


47/54

K 03

S TU

RD Y

W RMUP


SN TCH POS T ON STRETCHES

Circuit, 3

sets:

10 sec

Quad

Snatch Position

10

sec

Standing Overhead Position

10 sec Overhead Squat Position

SN TCH PR CTICE

Once through with barbell:

Squatting

Quad

Snatch Deadlift x 3

Squatting

Quad

Snatch Pull x 3

Squatting

Quad

Snatch High Pull x 3

With

barbell

+

technique or light plates:

3 Part Pausing Snatch Deadlift x 3

3 Part Pausing Snatch Pull x 3

3 Part Pausing Snatch High Pull x 3

With

barbell + technique or light plates:


3-2-1 Part Pause Snatch Pull

3-2-1 Part Pause Snatch High Pull

WORKOUT

A1:

Front Squat 5RM, tempo 13X3; 95 x 5 90 x 5

B1 : 3 Part Pausing Snatch Deadlift 5RM (floor, knees, pockets), 1

sec

at each position; 95 x

5

90 x 5

B1: Sp

lit Jerk Position

Press

behind the neck 5RM; 95 x

5

90 x 5

C1: Split Jerk Position Push

Press

behind the neck 5RM; 95 x 5, 90 x 5

D 1: Barbell Row 8RM; 95 x 8 90 x 8

Ping Pong

EMOM

3 sets:

E1

: 3 Dips, tempo 55X1

E2: 3 Pullups, tempo 11X7

MIKE BLEDSOE

EXPLAINING

TODAY S

WORKOUT

http://daily.barbellshrugged.com/flight-week-3-saturday/


48/54

Week 33 of Flight

Tis is the beginning of acompetition or testing phase.

Te athlete should be strong in eachkey position with no signicantmovement limitations.

At this point, heavy training loadscan be programmed on a regularbasis to accelerate strength gains.

Te overall goal is to go as heavy aspossible in the snatch, clean & jerk.

Tis is one of the most intense

phases of training because thebarbell will start to get heavy veryquickly. It is also one of the mostrewarding phases because this is

when strength development andattention to the fundamentals ofposition and technique will pay off .

Every Friday is a “Max Out Day” where record attempts will be takenon the competition lifts. Te fourdays that come before max out dayare devoted to building overallspeed and strength.

Carefully prescribed assistance

exercises are utilized to address weaknesses and raise 1-RMperformance.

Maxing out every Friday soundslike it would zap you, but it’sactually not that tough. It’s just thefastest way to build strength skill.

Te following day of training isactually much harder.

Tis high volume day is designedto keep the athlete in shape duringthe nal realization phases oftraining, which helps to peak

performance and keep injury risklow as the competition approaches.


49/54

http://daily.barbellshrugged.com/flight-week-33-monday/


50/54

http://daily.barbellshrugged.com/flight-week-33-tuesday/


51/54

http://daily.barbellshrugged.com/flight-week-33-thursday/


52/54

http://daily.barbellshrugged.com/flight-week-33-friday/


53/54

http://daily.barbellshrugged.com/flight-week-33-saturday/


54/54

You can become a great weightlifter.

We believe in you.

We believe in your dream to become a truly great weightlifter.

Not just so you can do snatches better than the next guy or girl at yourgym, but so you can live a healthier more fullled life.

Tis pursuit of greatness in weightlifting and tness will overow intomany other aspects of your life.

Trust yourself and stay the course.

You have everything you need to get started, so don’t give up on yourselfand don’t quit.

Everything is doable with time and practice.

We’ll be cheering you on and hope that you’ll keep in touch as youprogress in your weightlifting career.

With love and respect,Barbell Shrugged
https://barbellshrugged.leadpages.net/flight-priority-access/

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Barbell Shru