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.

Apr 23, 2018 by Armen Hammer
12 Weeks: Better Weightlifting Danny Camargo
Camargo Training: Week 9

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Camargo Training: Week 9


You can find Week 1 here!

You can find Week 2 here!

You can find Week 3 here!

You can find Week 4 here!

You can find Week 5 here!

You can find Week 6 here!

You can find Week 7 here!

You can find Week 8 here!


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