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Joel Mueting Weightlifting Skills Menu

Workout Menu

Snatch Cues

Off the floor: Lean Forward into Quads, lats keep bar close, eyes up

Extension: Pull close into hip, armpits over shoes

Turnover: Chest forward, traps squeeze, arms pull and push continuously

Clean Cues

Off the floor: Lean Forward into Quads, lats keep bar close, eyes up

Extension/Turnover: Legs and Shrug, Elbows turn under, Squeeze chest/lats for rack position

Jerk Cues

Dip/Drive Cues: Soft knee bend, core braced, feet slightly turned out

Catch: Feet turned inward on step, core braced, push yourself under

Drills

Split Receiving - Press in Split Stance > Push Press in Split > Jerk in Split

Jerk Drives - Use 95-110% of 1RM Jerk weight, and practice leg drive and bring the bar up to the nose, and let it drop (or rerack).

Leg Strength Builder

A1. Back Squat up to heavy 1-3 rep
B1. Back off anywhere from 80% of a 3, 75% of a 2, or 70% of a 1 - accumulate 5-10 reps total (3x3/5, 4x2, or 5x1, etc). This is the REAL work.

Same format can be done to build up Pulling strength off the floor. Straps are recommended.

If you're feeling tired, skip the back-off sets. Do some accessory work with hard effort, like Bulgarian Squats or higher volume (8-12+ reps) to get a muscular pump.

 

Snatch Exercises

Snatch
Snatch
Overhead Squat
Overhead Squat
Block Snatches
Block Snatches

Clean Exercises

Clean Extensions
Clean Extensions
Block Cleans with Barrier
Block Cleans with Barrier

Jerk Exercises

Split Jerk
Split Jerk
Press in Split
Press in Split

Strength Exercises

Back Squat
Back Squat
BStance RDL
BStance RDL
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