‍🏋️ DRiV Extra Gains – Olympic Lifting Challenge 🏋️

‍🏋️ DRiV Extra Gains – Olympic Lifting Challenge 🏋️

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🔥 Duration: 10 weeks (March – June)

🔥 Focus: Clean & Jerk (Weeks 1, 3, 5, 7, 9) & Snatch (Weeks 2, 4, 6, 8, 10)

🔥 Goal: Build strength, consistency, and technique in both lifts before retesting on June 7

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✅ Max Testing will be done before the challenge begins – all percentages will be based on those maxes. Be sure to get to class on those days!

✅ Oly lifts are priority – squats and deadlifts are encouraged, but optional.

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Week 1 – Clean & Jerk Strength Progression

A) Clean & Jerk – 5×3 @ 75%

B) Clean Deadlifts – 3×5 @ 90%

C) Front Squat – 3×3 @ 80%

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Week 2 – Snatch Strength Progression

A) Snatch –

1×3 @ 55%

2×3 @ 65%

2×3 @ 75%

B) Snatch Deadlifts – 3×5 @ 90%

C) Overhead Squat – 3×3 @ 75%

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Week 3 – Clean & Jerk Heavy Doubles

A) Clean & Jerk –

1×2 @ 60%

2×2 @ 70%

2×2 @ 80%

B) Clean Pulls – 3×3 @ 95%

C) Front Squat – 3×3 @ 85%

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Week 4 – Snatch Heavy Doubles

A) Snatch –

1×2 @ 60%

2×2 @ 70%

2×2 @ 80%

B) Snatch Pulls – 3×3 @ 95%

C) Overhead Squat – 3×3 @ 80%

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Week 5 – Clean & Jerk Speed & Power

A) Clean & Jerk –

1×2 @ 65%

2×2 @ 75%

3×2 @ 85%

‍B) Clean Deadlifts – 3×3 @ 100%

C) Front Squat – 3×3 @ 90%

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Week 6 – Snatch Speed & Power

A) Snatch –

1×2 @ 65%

2×2 @ 75%

3×2 @ 85%

‍B) Snatch Pulls – 3×3 @ 100%

C) Overhead Squat – 3×3 @ 85%

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Week 7 – Clean & Jerk Heavy Singles

A) Clean & Jerk – Build to a Heavy Single (90-92%)

• 3×2 @ 75%

• 2×1 @ 80%

• 1×1 @ 85%

• 1×1 @ 90% (heavy but not max)

B) Clean Pulls – 3×3 @ 95%

C) Front Squat – 3×3 @ 85%

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Week 8 – Snatch Heavy Singles

A) Snatch – Build to a Heavy Single (90-92%)

• 3×2 @ 75%

• 2×1 @ 80%

• 1×1 @ 85%

• 1×1 @ 90%

B) Snatch Pulls – 3×3 @ 95%

C) Overhead Squat – 3×3 @ 85%

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Week 9 – Clean & Jerk Peaking Week

A) Clean & Jerk – Build to a Near-Max Single (92-95%)

• 3×2 @ 80%

• 2×1 @ 85%

• 1×1 @ 90%

• 1×1 @ 92-95%

B) Clean Pulls – 3×2 @ 95-100%

C) Front Squat – 3×2 @ 90%

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Week 10 – Snatch Peaking Week

A) Snatch – Build to a Near-Max Single (92-95%)

• 3×2 @ 80%

• 2×1 @ 85%

• 1×1 @ 90%

• 1×1 @ 92-95%

B) Snatch Pulls – 3×2 @ 95-100%

C) Overhead Squat – 3×2 @ 90%

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Final Testing – June 7

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🏋️ Full Retest of Clean & Jerk + Snatch 🏋️

• Test 1RM Clean & Jerk

• Test 1RM Snatch

Let’s see how far you’ve come! 💪🔥

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Program Guidelines

✅ Stick to percentages – Prioritize smooth reps over max effort.

✅ Short rest times (90s-2 min) – Sessions stay under 30 minutes.

✅ Focus on technique – Bar speed, stability, and positioning matter.

✅ Track progress – Write down your numbers weekly for the final retest!

Who’s Ready for Some Extra Gains?!

This 10-week DRiV Extra Gains Challenge is all about refining technique, building strength, and improving confidence in Olympic lifting.

Who’s in?! 💪🔥

#DRiVExtraGains #OlympicLifting #CleanAndJerk #Snatch #StrongerEveryWeek

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