Joe Mills 20/20 workout by Gary Valentine
Snatch and clean and jerk are done all in the same workout. All singles. This is great for sharpening technique, building confidence and learning to Olympic Lift!
Start with about 70% of your best snatch. Do 5 singles, about a minute apart, all competition squat or split style. This should be light and is basically still warming up, but do them fast and explosively. Mills said if it’s light you should just get under it faster and feel it pull you up, setting the motor patterns for heavier lifts to come. After these 5 singles, add 5 kg and do 5 more singles, again, each one just like in a competition. The way you do these is the way you’ll do the max.
Then add 2.5 kg and do 5 more singles. Take a minute or two between, whatever you need to pretty much recover and lift explosively.
You’ve now done 15 snatches. The 16th should be 2.5 kg more, the 17th 2.5 kg more, etc…reaching 20 which should be close to max. If you can do 21 or 22 and never miss, you should move the whole progression up 2.5 kg.
After all the snatches, take 5-10 minutes rest, then begin clean and jerk the same way. 5 singles with about 70-75%, add 5 kg for 5 more singles, add 2.5 kg for 5 more singles. Reps 16-20 should add 2.5 kg each. If you make all 20/20, this all should take a good hour and a half, and believe me, you won’t want to do any “assistance exercises.” As a matter of fact, if you think you are in shape for assistance exercises, try it!
It’s best to start light and get in all lifts. You can always move it up. You could do just 15/15 the first few times or whenever you want a lot of good practice. Just stay with the 15th rep weights for lots of practice. The idea is that it is an easily organized way of keeping track of lifting progress, great for building confidence on the platform. He said that once you had a few more years of this type of workout under your belt, you could open in a meet with 10-20 pounds more than your 20th lift! I found this to be true in my last meet in March (1999), ending 20’s usually with 110/152 kg, opened with 115/155, made 123/162!
Perfect practice makes perfect he’d say, and when you’re used to doing heavy attempts tired, it’s a relief when you are rested up for a meet!