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