Progressions for Clean and Jerk

I am sure you’ve heard of the phrase “there's more than one way to skin a cat." This gruesome but comical idiom means that there isn't just one way to achieve a specific goal or accomplish a specific task. There are many ways to accomplish a particular task, and this is especially true for the sport of Olympic weightlifting. 

There are a variety of different progressions for clean and jerk. However, you have to find what works for you and what your coach provides for you.

In Russia, for example, they clean and jerk once every two weeks and snatch once every ten days. In Bulgaria, on the other hand, they keep it simple: snatch, clean and jerk, front squat, and very few accessory exercises. 

With hard work, you can achieve great results from a variety of progressions. You can earn any weight you dream of accomplishing, but it takes hard work, patience, adequate muscle recovery, adjustments, and consistency.

Your front squat is important for clean and jerk, and I would like to provide two examples of that here.

 Athlete #1
Athlete #2
Clean and Jerk: 90 KG | 198 LBS
Clean and Jerk: 90 KG | 198 LBS
Front Squat 100 KG | 220 LBS
Front Squat 120 KG | 264 LBS 


In terms of new record attempts, the squat might be the most challenging fight for delineating between athlete number 1 and athlete number  2. Your speed on your front squat is essential for the success of your clean and jerk.

Any athlete will experience progress in their snatch and clean and jerk if their program is specific to their training and their training is consistent. Both of these are the keys to your success with Olympic weightlifting. 

If you do not have a coach and you're looking for help, contact us.


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