12 Weeks To Better Weightlifting With Danny Camargo Week 3

12 Weeks To Better Weightlifting With Danny Camargo Week 3

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.

Mar 12, 2018 by Armen Hammer
12 Weeks To Better Weightlifting With Danny Camargo Week 3
Camargo Training: Week 3

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Camargo Training: Week 3


You can find Week 1 here!

You can find Week 2 here!


Week 3


Monday


Clean Lift Off + Clean

3 @ 75%

2 @ 78%

2x2 @ 80%

3x1 @ 83%


Pause Split Jerk (90 seconds rest between sets)

5x2 @ 80%


Back Squat

5x6 as heavy as possible, same weight across


Seated Box Jump

5x3


Tuesday


Halting Full Snatch (1-count pause above the knee)

3 @ 50%

2 @ 60%

2 @ 65%

3x2 @ 70%


Mid Hang Snatch High Pulls

4x3 @ 70%


Tempo Overhead Squats (6 second negative, 2 second pause at the bottom)

5x2 @ 30%


Wednesday


Rest


Thursday


Overhead Footwork Drill

3x3 with a barbell

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


Clean & Jerk

(2+2) @ 78%

4x(1+2) @ 83%


Clean Grip Deadlift

5x4 as heavy as possible without any misses, same weight across


Strict Press

Build up to a 3RM


Core Circuit

AMRAP 10 (as many reps as possible in 10 minutes):

5 atomic sit ups

7 back extensions

9 knees to elbow

11 Russian Twists

*use a 5-10kg plate


Friday


Snatch (2 minute rest between sets)

2 @ 75%

2 @ 80%

2 @ 83%

4x1 @ 85%


Snatch Pull

5x5 @ 95%


Touch and Go Drop Snatch

2x4 @ 40%

2x3 @ 45%

2x2 @ 50%

*this is about rhythm and timing of the snatch catch, not the load


Saturday


Back Squat

5x2 as heavy as possible with no misses, using the same weight across


Hang Muscle Clean

5x3

*heavy without dipping at the catch


Behind The Neck Split Jerk

7x1 @ 85%

*minimize rest between sets


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