Camargo Training: Week 4

You can find Week 1 here!

You can find Week 2 here!

You can find Week 3 here!

Week 4

Monday

Front Squats

5x6, as heavy as possible with no failure

Halting Clean Deadlifts with 1 second pause at mid-hang

4x3 @ 90%

Overhead Footwork Drill

4x4 @ 40%

*press the barbell overhead with your jerk grip, then drop into your jerk receiving position

Seated Box Jumps

5x2

Tuesday

Power Clean & Split Jerk

2x(2+2) @ 80%

(2+1) @ 85%

(1+1) @ 90%

(2+2) @ 80%

(2+1) @ 85%

(1+1) @ 90%

Power Snatch

2 @ 80%

1 @ 83%

1 @ 85%

1 @ 88%

2 @ 80%

1 @ 83%

1 @ 88%

Push Press

5x4, as heavy as possible with no failures

Wednesday

Rest

Thursday

Mid-block Snatch (or mid-hang snatch if you can’t use blocks)

6x1 @ 83%

Snatch Grip RDL

4x3 @ 100%

Back Squat

5x4, as heavy as possible with no failure

Dynamic Split Press

3 @ 50%

3 @ 55%

4x2 @ 60%

Friday

Snatch

4x1 @ 90%, 2 minute rest between

Clean & Jerk

4x1 @ 90%, 3 minute rest between

Saturday

Front Squats

5x2, as heavy as possible with no failure

Clean Grip RDL

4x4 @ 110%

Touch and Go Power Jerk

2x4 @ 65%

3x3 @ 70%

Sunday

Rest

Coach Daniel Camargo, founder of Oly Concepts, 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