Week 1: Bar Contact
JP CrossFit – Olympic Weightlifting
Welcome to the Back to Basics Cycle! Watch Max Aita teaching the bar contact drill to Meg Squats here: https://youtu.be/IcCGLoNqN2U?t=27
Then with an empty bar:
5 good mornings + 5 squats + 5 elbow raises + 5 press in split
3 muscle cleans + 3 front squat
3 power cleans + 3 front squat
3 clean and jerks
Then the Bar Contact Drill until it feels fluid and comfortable.
Finally, 2-3 sets to warm-up your clean & jerk to 55-60%
Clean complex (Six sets)
Paused Clean Pull + Paused Clean + Jerk
a) 2×2 at 65% of your C&J
b) 4×1 at 70-75% of your C&J
Hang Power Snatch (5×1)
Technique Track: Start at 70% of your max snatch and work up to 80%.
Back Squat (10-9-8-7-6-5-4-3-2-1)
Strength Track: Pick a weight 65-70% of your max back squat and stick with it across all ten sets.