12 Weeks To Better Weightlifting With Danny Camargo Week 5
12 Weeks To Better Weightlifting With Danny Camargo Week 5
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 5
Monday
Snatch
2 @ 80%
1 @ 83%
1 @ 85%
1 @ 88%
Back Squat
2 rounds of:
3 @ 80%
2 @ 85%
1 @ 90%
Mid-hang Muscle Snatch
5x3 for quality
Back Extensions
75 reps with the bar
Tuesday
Any Hang Squat Clean
2RM without releasing the bar
Clean Pulls
4x3 @ 110%
Pause Jerk, with 1 second pause in the dip
2x2 @ 75%
2x1 @ 80%
2x1 @ 85%
Wednesday
Rest
Thursday
Power Clean
2 @ 80%
2 @ 85
4x1 @ 90%
Clean Grip RDL
3x3 @ 110%
Front Squat
2 rounds of:
3 @ 80%
2 @ 85%
1 @ 90%
8 Second Overhead Squat (6 second descent, 2 second pause)
5x2 @ 30%
Core Circuit
AMRAP 10 minutes:
5 GHD sit ups
7 bakc extensions
9 toes to bar
11 russian twists
Friday
Snatch
2 @ 80%
2 @ 83%
1 @ 85%
1 @ 88%
1 @ 90%
2x1 @ 93%
Clean & Jerk
(2+1) @ 80%
1 @ 85%
1 @ 83%
1 @ 88%
1 @ 85%
2x1 @ 93%
Strict Press
4 @ 50%
3 @ 53%
3x3 @ 55%
Saturday
Back Squat
2x3 @ 80%
2x2 @ 85%
2x1 @ 90%
Free Day Exercises!
Choose any lift or exercise you want to perform and hit it for any combination of sets and reps you want, as long as you don’t max out or fail!
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