Level 2

As a novice athlete becomes an intermediate and onto a more advanced domain.  The importance of being truly proficient in Olympic Lifting and having a high level of power becomes more and more relevant.  What we have done with this program is put together a supplemental program focused solely on increasing the Snatch, Clean, and Jerk as well as the development of power and lean muscle.  This is a supplemental program to be added to your weekly grind.  If you are going to take on the extra volume nutrition sleep and hydration need to be dialed in.  This will not be suitable for those who are not consuming the appropriate amount of calories.  Below we have listed an example session.SWOD

 

  1. 2 Position Clean 5×1 @ 65%
  2. Muscle Snatch Max then 2@90%
  3. Split Jerk 3@70% 3@75% 3@80%