12 Weeks To Better Weightlifting With Danny Camargo Week 1
12 Weeks To Better Weightlifting With Danny Camargo Week 1
This is a 5-day a week, 12-week weightlifting program from one of the best coaches in the world Danny Camargo to build your snatch and clean & jerk.
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Camargo Training: Week 1
Monday
Low Hang Power Clean + Power Jerk
(4+4) @ 70%
(3+4) @ 75%
3x(3+3) @ 78%
Clean Pulls
4x5 @ 90%
Front Squats
4x10 @ 60%
Split Position Press
3x5 @ 35%
2x3 @ 40%
3 @ 45%
Tuesday
1” Snatch (pull 1” off the floor, float for a 3-count, then complete the snatch)
2 times through:
4 @ 70%
3 @ 75%
2 @ 78%
Snatch Grip Lift Off (first pull to just above the knee)
4x5 @ 90%
Overhead Squat
4x3 @ 80%
Seated Box Jump
5x4
Wednesday
Rest
Thursday
Clean & Jerk Complex: Power Clean + Mid Hang Clean + Jerk + Behind The Neck Jerk
3 @ 70%
3 @ 75%
2 @ 78%
4x1 @ 80%
RDL
4x5 @ 90%
Back Squat
4x10 @ 60%
Friday
Power Snatch (90 seconds rest between sets)
3 @ 65%
2 @ 70%
2 @ 75%
Snatch
2 @ 75%
4x2 @ 78%
Drop Snatch or Snatch Balance
2x3 @ 65%
3x2 @ 70%
Ab Work
100 reps
Good Mornings
75 reps
Saturday
Clean
2 times through:
4 @ 70%
3 @ 75%
3 @ 80%
Front Squat
4x10 @ 65%
Touch & Go Split Jerks
2x4 @ 65%
3x3 @ 70%
Sunday
Rest
Coach Daniel Camargo, the founder of Oly Concepts and author of Olympic Weightlifting: Cues & Corrections, is a U.S. Senior International Coach frequently assigned as a Team USA coach at various international competitions - Instagram: @camargo_oly, Website: www.olyconcept.com, Facebook: www.facebook.com/olyconcepts