Workout Description

Why This Workout Is Very Hard

Very low volume but maximal loading and advanced technique across two Olympic lifts. Athletes operate near/above bodyweight with high coordination, mobility, and power demands. Long rests, heavy singles, and the small margin for error elevate difficulty. Success requires precise execution under pressure more than conditioning.

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): Primary test: maximal force production in the snatch and clean-and-jerk, expressed near 1-rep max loads.
• Power (10/10): Explosive hip extension, speed under the bar, and rapid force development are critical to stand up heavy singles.
• Flexibility (6/10): Requires good shoulder, thoracic, hip, and ankle mobility for stable overhead positions and deep receiving positions under load.
• Speed (4/10): Bar speed and fast turnover matter, but there’s no cycling; deliberate setup and full recovery reduce overall speed demands.
• Stamina (2/10): Low total reps; some fatigue management between heavy singles, but not sustained high-rep work or repeated sets to near-failure.
• Endurance (1/10): Almost no cardio demand; heart rate rises briefly per attempt, but efforts are short with long rest and full resets between lifts.

Scaling Options

Scale to: Power variations (Power Snatch, Power Clean & Jerk) • Technique focus at 60–80% for 5–7 singles each • Heavy triples (3-3-3) instead of max singles

Scaling Explanation

These options preserve skill practice and heavy exposure while reducing technical demand or peak intensity, allowing athletes to build confidence and quality reps safely.

Intended Stimulus

Heavy, focused singles where each attempt feels significant. You should take long rests, dial in setup, and lift with confidence. The goal is technical precision under heavy load, not conditioning. Expect nervous system fatigue and high focus more than burning lungs or muscular pump.

Coach Insight

Pace your jumps: 3–5 warm-up sets, then 2–3 working jumps to reach your best single. Rest 2–4 minutes between heavy attempts. The one tip: Prioritize consistent makes over hero attempts—small, smart jumps win totals. Avoid common mistakes: rushing setups, making giant weight jumps, and chasing PRs without a solid opener you can hit any day.

Benchmark Notes

Your score is the combined heaviest snatch plus clean-and-jerk. Use the levels to gauge where you stand: beginners focus on safe, successful singles; advanced athletes target PRs. Build smart, make small jumps, and prioritize lifts you can hit consistently over risky attempts.

Modality Profile

This session is pure weightlifting: two barbell movements performed as heavy singles. There is no monostructural cardio or gymnastics element. Most time is spent warming up sets, attempting maximal lifts, and resting, so the workload is entirely in the weightlifting domain.

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