3 Olympic Weightlifting Progressions To PR Your Snatch & Clean and Jerk
You ever look at a weightlifting program and wonder…
“What the hell is going on here?”
It shouldn’t be like this - in fact, I’m a firm believer that simple, clear programming gets better results than convoluted, complex, and incoherent programming.
Call me crazy I guess.
In this article I’ll break down the three most common types of weightlifting progressions we’ll use in our training programs so you can either write or understand your program better. I’ll use examples from my own programs, which you can find here.
Important Things To Know
Before I get into the actual progressions we use, there’s a few important things to know about progressions.
First, all programs should use progressions in some way. Many programs use the progressions I outline in this article. The key to almost all progressions is that the Intensity (weight on the bar) increases, and generally that the Volume (reps x sets) decreases across the progression.
There are some progressions where the goal isn’t to increase the intensity but to increase the volume, but these are rare and not often needed in weightlifting.
The progressions I’ll outline today are all focused on increasing the intensity, but use different methods to do so. Try these progressions out yourself, and then experiment with different approaches to find what works best for you.
Variation Progressions
The goal of a variation progression is to isolate and reinforce some aspect of technique that needs improving by using variations. These variations provide a constraint that limits the lifter in two ways.
The variation forces the lifter to either do it right, or fail
The variation inherently limits the total weight possible to lift
When the variations are chosen carefully, you can create a natural progression in intensity that all good programs need.
To understand this though, we need to cover the difference between relative intensity and absolute intensity. This is one of the most useful principles to know when it comes to writing olympic weightlifting programming.
Absolute Intensity is the most weight you could use for an exercise, and in the context of olympic lifting, Relative Intensity is a way to compare weight across different variations and rep schemes of that exercise. For example, a well trained lifter should be able to Snatch more than they can Power Snatch, and Power Snatch more than they can Hang Power Snatch.
If you were to work up to a 1RM Snatch of 100kg, you might have a 1RM Power Snatch of 85-90kg, and a 1RM Hang Power Snatch of 70-80kg.
Knowing this, you can factor it into your progression of intensity across a 12-week program by starting with a variation that has a low Absolute Intensity, while still keeping the Relative Intensity high. This is important for making the constraint of the variation more effective.
I find this type of progression useful for beginner and intermediate lifters, especially those that have inconsistent technique.
Below are a few examples for each of the Olympic lifts you can try.
Sample Snatch Variation Progression
This Snatch progression is one you likely learned as a beginner, but that does not make it any less effective.
I often return to this progression with athletes of all ability levels, especially if you need to re-work your pull mechanics.
Weeks 1-4: Hip Snatch
Weeks 5-8: Hang Snatch
Weeks 9-12: Snatch
The first block uses the Hip Snatch to focus on practicing a perfect power position, using leg drive instead of hip drive, keeping the bar close, and especially with more advanced lifters - speed under the bar. By limiting the amount of time you can create momentum in your pull, you limit the total weight on the bar, however the tradeoff is that you get to isolate the lift and dial in your technique.
The second block uses the Hang Snatch instead of a Hip Snatch to focus on the mechanics of the second pull (from the knees to the hip position). If you tend to lean back or shift your balance forward as you pass the knees, the Hang Snatch can help you practice the correct technique. And, because you have more time to build momentum in your pull, you’ll likely be able to lift more weight than you could in the previous block of training.
The final block allows you to see how much the previous two blocks improved your lifts from the floor. It may take a week or two to get acclimated to lifting from the floor again, so don’t expect to see immediate results on week one of the last block. However, if you want to reduce the chance that you don’t get any carryover, then I recommend using Variation Complexes in your progression.
A variation complex uses one rep of a variation lift followed by the competition version of the lift, for example Hip Snatch + Snatch. This allows you to get the technique benefits of the variation AND immediately feel the carryover to the competition lift you’re trying to improve.
Here’s how I do this in The Classic: 16-Week Program…
Weeks 1-4: Hip Snatch + Snatch
Weeks 5-8: Pause Snatch + Snatch
Weeks 9-12: Snatch Doubles
Weeks 13-16: Snatch Singles
You’ll notice that despite using variations in these progressions, I prefer to always keep the normal competition lift on the program. Variations can be useful, but we must never forget that the most important thing to practice is the competition lifts themselves.
Sample Clean Variation Progression
This is a clean progression I used recently on the OlyStrong Team Program to re-learn proper pulling mechanics and build positional strength.
It uses multiple pauses mid-pull to give the lifter time to correct their balance and position at each of these pause points. We’ll start the progression with multiple pauses, then reduce the number of pauses across the progression until the last block without any pauses.
Weeks 1-3: Triple Pause Clean
Weeks 4-6: Double Pause Clean
Weeks 7-9: Pause Clean
Weeks 10-12: Clean
While I don’t often use variations on their own, it’s sometimes a necessity if lifters cannot seem to execute a proper lift from the floor. After all, why practice shitty lifts? If you need a reset on your technique, this progression works wonders, and can be applied to the snatch as well!
In the first block we’ll pause 1” off the floor, 1” above the knees, and in the hip position before finishing the rest of the lift as normal. This allows you to make sure you are not letting the hips rise too early in the first pull, and gives you multiple places to check in on your balance to ensure you stay midfoot for as long as possible.
In the second block we’ll remove the pause 1” off the floor and focus on pausing above the knee and in the hip. These two points are where most lifters make mistakes, especially with more experienced lifters as it’s often harder to hold these positions correctly. However, if you want to pause 1” above the floor and 1” above the knees, but not in the hip, that may allow you to progress the weight more than the first option, just choose the pause points you need most help with.
The third block only has one pause, normally I’ll program this pause above the knee as you can really push the weight on this variation, but you could also pause 1” above the ground. Each of these will allow you to train heavy, so choose the pause point you need more practice with.
In the final block, you’ll have zero pauses, and finally get to push the limits on weight you can lift without the restraint of the pauses. If done correctly, you should see your lifts moving with better positions and therefore (ideally) be capable of more weight.
Sample Jerk Variation Progression
This Jerk progression is one of my favorites for lifters who tend to rush or lose positions in their Jerk.
If you constantly find yourself chasing jerks forward or pressing out, this progression works well.
Block 1: Pause In Dip Jerk + Jerk
Block 2: Slow Dip Jerk + Jerk
Block 3: Jerk
In the first block, you’ll focus on pausing in the bottom of the dip, double checking to make sure your balance is midfoot, knees are pushed out, and torso is upright. Pro-tip with Pause Jerks - if you are out of position in the pause, correct it before you complete the lift. I see people use pause jerks all the time, but pause (and therefore reinforce) in bad positions. Don’t do that.
In the second block, after plenty of practice with the dip position, you’ll now use a slow dip to help practice timing the transition from leg drive to arm effort. By using a slow dip, you can practice better timing in your jerks, making sure to start the lift smooth not sudden, and focus on accelerating rather than trying to be fast the whole time. This black is a game changer.
The final block takes everything you learned from the previous two and allows you to finally express your strength with your newfound technique improvements. You’ll be able to see whether your hard work paid off, or whether you need to re-evaluate your life.
Clean and Jerk Example
This progression can be a good option for those who’s Jerk limits their Clean and Jerk.
If you struggle with getting enough leg drive or bar path issues in the Jerk, this progression is a great option for you!
Block 1: Clean + Push Press + Jerk
Block 2: Clean + Power Jerk + Jerk
Block 3: Clean and Jerk
In the first block, you’ll be limited by your push press, which means your lifts will probably be much lighter - but you’ll also be forced to use as much leg drive as possible on the jerk, and you’ll likely carry that feeling into the jerk that follows.
In the second block you’ll be limited by how much you can Power Jerk, but not as much as you were limited by the Push Press. The Power Jerk is another great variation to reinforce leg drive as the receiving height for a Power Jerk is higher than that of a Split Jerk, and because your feet can only move out to the sides, you’ll also be practicing a more ideal bar path because you can’t drive jerks forward on a Power Jerk.
The final block allows you to remove the constraints of the variation and finally unleash the full power of your leg drive, and I’m willing to bet your jerks feel way stronger.
P.S. One thing I’ll often do with variation complexes like this is to build up to a heavy weight for the complex, then add an optional 1-4 sets where you can build in weight without the variation just to maintain some contact with heavier lifts.
Progression 2: Rep Progression
A rep progression is a simple, yet highly effective method, and what I prefer to use with technically proficient lifters.
It’s also the main progression I use in my 12-Week Welcome To Hell Program
Like with all good programs, you’ll start with higher reps and lower weight, and progress to lower reps and higher weight.
Simple, and effective.
Sample Snatch Rep Progression
The most basic progression, and one I return to most often looks like this…
Block 1: 3 Snatches
Block 2: 2 Snatches
Block 3: 1 Snatch
Tried and true. If you can do the same thing over and over again without getting bored, then this is all you need to get very good at weightlifting. Just repeat the program, starting week one with week two’s weights and boom, infinite program hack.
You can even use this twice a week with one day focused on lighter, high volume work, and the other day, build up to a heavy top set of 3/2/1 reps. For example:
W1D1: 5x3 @ 65%
W1D3: 1x3 @ 75%
W2D1: 5x3 @ 70%
W2D3: 1x3 @ 80%
W3D1: 4x3 @ 75%
W3D3: 1x3 @ 83%
W4D1: 3x3 @ 80%
W4D3: 3RM
Some other options for you involve combining different exercises like we did in the variation progression, for example this progression from a recent cycle of the OlyStrong Team focused on increasing your pulling strength!
Block 1: 2 Pull + 2 Snatch
Block 2: 1 Pull + 2 Snatch
Block 3: 1 Pull + 1 Snatch
Block 4: Snatch
You could do something similar if you need to improve your overhead strength in the snatch, for example:
Block 1: Snatch + 3 OHS
Block 2: Snatch + 2 OHS
Block 3: Snatch + 1 OHS
Block 4: Snatch
Sample Clean Rep Progression
You can progress the Clean the same way you did for the Snatch in the examples above.
Block 1: 3 Clean
Block 2: 2 Clean
Block 3: Clean
Another option if you needed to build up more more power in your second pull is using hang cleans in a complex, for example:
Block 1: 1 Clean + 3 Hang Cleans
Block 2: 1 Clean + 2 Hang Cleans
Block 3: 1 Clean + 1 Hang Clean
Block 4: 1 Clean
Sample Jerk Rep Progressions
Just like with the Snatch and Clean progressions above, you can do the same thing for the Jerk!
Block 1: 3 Jerks
Block 2: 2 Jerks
Block 3: 1 Jerk
If you needed to work on your bar path or leg drive, you could do something like this:
Block 1: 2 Power Jerks + 2 Jerks
Block 2: 1 Power Jerk + 2 Jerks
Block 3: 2 Jerks
Block 4: 1 Jerk
Notice that as you progress through, you’ll remove one rep of the limiting exercise (Power Jerk) and therefore be capable of increasing the weight each training block.
Sample Clean and Jerk Rep Progressions
Rep progressions in the Clean and Jerk are one of the grittiest, toughest, but most surefire ways to set PR’s.
I really only use one of three progressions here, not because others aren’t effective, but because these are so effective I rarely need anything else.
Use this if you suck at Jerks:
Block 1: 1 Clean + 3 Jerks
Block 2: 1 Clean + 2 Jerks
Block 3: Clean and Jerk
Use this if you suck at Cleans:
Block 1: 3 Cleans + 1 Jerk
Block 2: 2 Cleans + 1 Jerk
Block 3: Clean and Jerk
Use this if you need to improve both:
Block 1: 3 Clean and Jerks (C+J+C+J+C+J)
Block 2: 2 Clean and Jerks (C+J+C+J)
Block 3: 1 Clean and Jerk
Now, there’s one version of this that I use with newer lifters because it allows you to focus on your technique a little more. It looks like this:
Block 1: 2 Cleans + 2 Jerks
Block 2: 1 Clean + 2 Jerks OR 2 Cleans + 1 Jerk (do an extra rep of whatever you need more practice with)
Block 3: Clean and Jerk
By doing all of your Cleans back to back, followed by your Jerks back to back, it’s easier for newer lifters to remember their cues and apply them on the next rep. This leads to higher quality work with the same general benefits.
Progression 3: Complex Progressions
The final progression is another great option - especially for newer lifters who need to gain competency in lots of different exercises.
It can also be a good option for more advanced lifters on a lighter day before placing more emphasis on strength work.
You’ll start with a longer complex of exercises, and reduce the number of exercises in the complex over a few weeks. This reduces the complexity and allows you to increase the weight on the bar.
P.S. This progression can also be used on a smaller scale during one session instead of across a 12-week program and can be great for youth athletes.
Sample Snatch Complex Progression
If an athlete needs to practice their pull mechanics, leg drive, and speed under the bar, this could be a good option:
Block 1: Snatch Pull + Hip Snatch + Snatch
Block 2: Snatch Pull + Snatch
Block 3: Snatch
Let’s say an athlete needs to practice their footwork to make sure they land in the same spot each time AND that they need to work on catching in a squat. This progression could be a good option:
Block 1: Power Snatch + Snatch + Snatch Balance
Block 2: Snatch + Snatch Balance
Block 3: Snatch
Sample Clean Complex Progression
If an athlete has all kinds of technique issues when pulling from the floor, but they seem to understand the lift better when setting up from the top down, then this progression could be a good option:
Block 1: Hip Clean + Hang Clean + Floating Clean + Clean
Block 2: Hang Clean + Floating Clean + Clean
Block 3: Floating Clean + Clean
Block 4: Clean
Sample Jerk Complex Progression
Let’s say that an athlete needs to both increase their upper body strength AND practice using more leg drive, then this progression could be a good idea.
Block 1: Push Press + Power Jerk + Jerk
Block 2: Power Jerk + Jerk
Block 3: Jerk
Sample Clean and Jerk Complex Progressions
Because there are so many variations of both the clean and the jerk, the possibilities with Clean and Jerk complexes are endless. Don’t get too carried away with these though, remember - you should always be able to explain why you are using each exercise or complex, and be able to say why this is a better option than simply doing Clean and Jerks, or simpler complexes.
This complex progression can be great if a lifter needs to improve general leg strength and the ability to make Jerks under fatigue:
Block 1: Clean Pull + Clean + FS + Jerk
Block 2: Clean + FS + Jerk
Block 3: Clean and Jerk