18.6.2026 Weightlifting MODERATE-LIGHT WEEK 4/5 Workout

WARM UP 10min and OLY TEHNIQUE DRILL before snatch and clean & jerk

POWER SNATCH + SNATCH + OHS *power snatch with a pause in the catch and ohs in the bottom 1–2 seconds
2×2× 2+2+2@barbell, 6× 1+1+1@55-60-65-58-63-68%, sn-%, rest btw sets 2min

POWER CLEAN + CLEAN + FRONT SQUAT + SPLIT JERK *split both side [1+1], *power clean with a pause in the catch and split jerk in the receiving position 1–2 seconds
2×2× 2+2+2+[1+1]@barbell, 6× 1+1+1+[1+1]@55-60-65-58-63-68%, split jerk-%, rest btw sets 2min

CLEAN PULL TO HIP
3x3@110%, jerk-%, rest btw sets 2min

ACCESSORY WORKOUT (if time left)

CORE STRENGTH
- 2 rounds
- 0:20 each movement
- rest between sets 0:30

High Plank + High Side Plank + High Reverse Plank + High Side Plank

video: Pause in The Power Receiving Position