12 Weeks To Better Weightlifting With Danny Camargo Week 9
12 Weeks To Better Weightlifting With Danny Camargo Week 9
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 9
Monday
Clean Complex: 1” clean + low hang clean
3 @ 75%
2 @ 78%
2x2 @ 80%
3x1 @ 83%
Jerk Dip Holds (dip, hold for 2 seconds, stand)
5x2 @ 100%
Back Squat
5x4 @ 75%
Seated Box Jump
5x3
Tuesday
Halting Full Snatch (1 second pause above the knee)
3 @ 50%
2 @ 60%
2 @ 65%
3x2 @ 70%
Midhang Snatch High Pulls
4x3 @ 70%
Overhead squat (6 second descent, 2 second pause)
5x2 @ 30%
Wednesday
Rest
Thursday
Overhead Footwork Drill
3x3 with just the barbell
Clean & jerk
(2+2) @ 78%
4x(1+2) @ 83%
Clean Grip Deadlift
4x4 @ 95%
Front Squat
5x3 @ 80%
Strict Press
5x3 as heavy as possible with no misses
Friday
Tap & Go Full Snatch
3 @ 70%
2 @ 75%
2 @ 78%
2 @ 80%
3x2 @ 83%
Midhang Snatch High Pull
5x3 @ 70%
Touch and Go Drop Snatch
2x4 @ 40%
2x3 @ 45%
2x2 @ 50%
Saturday
Back Squat
2 sets of:
2 @ 85%
1 @ 90%
1 @ 93%
Hang Muscle Clean (heavy without dipping at the catch)
5x3
Behind the Neck Split Jerk
7x1 @ 85%
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