Strength & Conditioning Workouts - Ursula Garza Papandrea

Improve your Olympic lifts with this four-week cycle of workouts written by the Queen of

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Olympic weightlifting, Ursula Garza Papandrea.

Strength & Conditioning: Ursula Garza Papandrea - Week 1, Day 1

http://breakingmuscle.com/strength-conditioning/strength-conditioning-ursula-garza-papandrea-week-1-day-1

EDITOR'S NOTE: These workouts are written by Ursula Garza Papandrea, who has been nicknamed the Queen ofOlympic Weightlifting. Ursula's Olympic weightlifting career started in 1987, and since then she has won severaltitles, including master’s national champion and best lifter (Grand Master) in 2009 and national champion again in2010. You can learn more about Ursula at her website, Weightlifting Wise.

Most coaches have devised their own method for teaching the snatch and clean to their athletes andthusly, so have I. Although in more recent decades the top-down approach to teaching the Olympic lifts hasprevailed, I believe there is still merit to using the bottom-up approach and have therefore incorporated it into mymethod, which I call the "Pause Method." I have used this approach to train beginners, as well as veteran athletes,with great success.

Over the next four weeks, I will be sharing an example of a Pause Method program I have used for teaching the

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lifts. The goal is to ingrain the proper positions, encourage the athlete to slow down in this initial learningphase, and teach the athlete how to time the receiving of the weight to avoid losing the bar in space.

The workouts will be posted twice a week, on Mondays and Wednesdays. To learn more about the PauseMethod and how to use it, you can read the explanation I have provided here.

Week 1, Day 1

Teach hip/power position snatch and split jerk

Then:

Hip/power position (PP) muscle snatch 2x5Snatch push press+ overhead squat 2x(3+3)Drop snatch/snatch balance receiving and pausing in ¼ squat 3x3Drop snatch/snatch balance receiving and pausing in ¼ squat then following into overhead squat 3x3Hip/PP power snatch 2x5Hip/PP power snatch receiving and pausing in ¼ squat then following into overhead squat 3x3Hip/PP snatch 4x3 - Athlete only removes the pause if the bar is being met wellUpper thigh hang/power position muscle clean 1x5Press from chest 1x5Push press 2x5Power jerk 3x3Split jerk position press + push press + jerk balance 3x(2+2+2)Jerk 4x3

Strength & Conditioning: Ursula Garza Papandrea - Week 1, Day 2

http://breakingmuscle.com/strength-conditioning/strength-conditioning-ursula-garza-papandrea-week-1-day-2

EDITOR'S NOTE: These workouts are written by Ursula Garza Papandrea, who has

3

been nicknamed the Queen of Olympic Weightlifting. Ursula's Olympic weightlifting

career started in 1987, and since then she has won several titles, including master’s

4

national champion and best lifter (Grand Master) in 2009 and national champion again in

2010. You can learn more about Ursula at her website, Weightlifting Wise.

Most coaches have devised their own method for teaching the snatch and clean totheir athletes and thusly, so have I. Although in more recent decades the top-down approach toteaching the Olympic lifts has prevailed, I believe there is still merit to using the bottom-up approach and havetherefore incorporated it into my method, which I call the "Pause Method." I have used this approach to trainbeginners, as well as veteran athletes, with great success.

Over the next four weeks, I will be sharing an example of a Pause Method program I have used for teaching the

lifts. The goal is to ingrain the proper positions, encourage the athlete to slow down

5

in this initial learning phase, and teach the athlete how to time the receiving of theweight to avoid losing the bar in space.

The workouts will be posted twice a week, on Mondays and Wednesdays. To learn

more about the Pause Method and how to use it, you can read the explanation I have provided here.

Week 1, Day 2

Teach hang snatch and hang clean

Then:

Drop snatch/snatch balance - descending heights, ¼ squat + ½ squat + full squat

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3x(2+2+2)

Hip/power position (PP) power snatch - receiving and pausing in ¼ or ½ squat

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then following into overhead squat (OHS) 3x3

Hip/PP snatch 2x3

Hang power snatch from above the knee with pause at hip/PP, and pause in ¼ or

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½ squat then following into OHS 2x3

Hang squat snatch from above the knee with pause at hip/pp 3x3

Hang squat snatch from above the knee 4x3

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Upper thigh hang/power position muscle clean + front squat 2x(5+5)

Upper thigh hang/power position power clean pausing in ¼ squat then following

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into front squat 3x3

Hang power clean from above the knee pausing at upper thigh hang/power

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position, and receiving and pausing at ¼ squat then following into front squat 3x3

Hang squat clean from above the knee pausing at upper thigh hang/power position

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3x3

Snatch pull to power position with 3 pauses, pausing below the knee + above the

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knee + hip/power position 3x5

Strength & Conditioning: Ursula Garza Papandrea - Week 2, Day 1

http://breakingmuscle.com/strength-conditioning/strength-conditioning-ursula-garza-papandrea-week-2-day-1

EDITOR'S NOTE: These workouts are written by Ursula Garza Papandrea, who has

been nicknamed the Queen of Olympic Weightlifting. Ursula's Olympic weightlifting

14

career started in 1987, and since then she has won several titles, including master’s

national champion and best lifter (Grand Master) in 2009 and national champion again in

15

2010. You can learn more about Ursula at her website, Weightlifting Wise.

Most coaches have devised their own method for teaching the snatch and clean totheir athletes and thusly, so have I. Although in more recent decades the top-down approach toteaching the Olympic lifts has prevailed, I believe there is still merit to using the bottom-up approach and havetherefore incorporated it into my method, which I call the "Pause Method." I have used this approach to trainbeginners, as well as veteran athletes, with great success.

Over the next four weeks, I will be sharing an example of a Pause Method program I have used for teaching the

lifts. The goal is to ingrain the proper positions, encourage the athlete to slow downin this initial learning phase, and teach the athlete how to time the receiving of theweight to avoid losing the bar in space.

The workouts will be posted twice a week, on Mondays and Wednesdays. To learn

more about the Pause Method and how to use it, you can read the explanation I have provided here.

Week 2, Day 1

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Teach snatch from the blocks and front squat + jerk

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Hip/power position (PP) snatch 2x3

Hang snatch from above the knee 2x3

Snatch from blocks above the knee 5x3

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2x rebound front squat 2x3 very light

Jerk balance 2x3

Front squat + jerk 5x(2+2)

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Back squat 3X6

Slow Snatch pull to hip/PP (may keep pauses as needed) 3x5

Strength & Conditioning: Ursula Garza Papandrea - Week 2, Day 2

http://breakingmuscle.com/strength-conditioning/strength-conditioning-ursula-garza-papandrea-week-2-day-2

EDITOR'S NOTE: These workouts are written by Ursula Garza Papandrea, who has

20

been nicknamed the Queen of Olympic Weightlifting. Ursula's Olympic weightlifting

career started in 1987, and since then she has won several titles, including master’s

21

national champion and best lifter (Grand Master) in 2009 and national champion again in

2010. You can learn more about Ursula at her website, Weightlifting Wise.

Most coaches have devised their own method for teaching the snatch and clean totheir athletes and thusly, so have I. Although in more recent decades the top-downapproach to teaching the Olympic lifts has prevailed, I believe there is still merit tousing the bottom-up approach and have therefore incorporated it into my method,which I call the "Pause Method." I have used this approach to train beginners, aswell as veteran athletes, with great success.

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Over the next four weeks, I will be sharing an example of a Pause Methodprogram I have used for teaching the lifts. The goal is to ingrain the properpositions, encourage the athlete to slow down in this initial learning phase, andteach the athlete how to time the receiving of the weight to avoid losing the bar inspace.

The workouts will be posted twice a week, on Mondays and Wednesdays. To learnmore about the Pause Method and how to use it, you can read the explanation Ihave provided here.

Week 2, Day 2

Teach clean from floor

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Drop snatch + Overhead squat 4x(3+3)

Upper thigh/power position (PP) power clean receiving and pausing in ¼ or

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½ squat then following into front squat 2x3

Hang clean below the knee with pause above the knee, pause at upper

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thigh/PP, and receiving in ¼ squat then following into front squat 2x3

Hang clean below the knee with pause at upper thigh/PP, and receiving in ¼

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squat then following into front squat 2x3

Hang squat clean below the knee with pause at upper thigh/pp 2x3

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Hang squat clean below the knee 2x3

Clean with pause at upper thigh/pp 2x3

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Clean 4x3

Clean pull to power position with 3 pauses, pausing below the knee + abovethe knee + hip/power position 3x5

Strength & Conditioning: Ursula Garza Papandrea - Week 3, Day 1

http://breakingmuscle.com/strength-conditioning/strength-conditioning-ursula-garza-papandrea-week-3-day-1

EDITOR'S NOTE: These workouts are written by Ursula Garza Papandrea, who has

been nicknamed the Queen of Olympic Weightlifting. Ursula's Olympic weightlifting

29

career started in 1987, and since then she has won several titles, including master’s

national champion and best lifter (Grand Master) in 2009 and national champion again in

30

2010. You can learn more about Ursula at her website, Weightlifting Wise.

Most coaches have devised their own method for teaching the snatch and clean totheir athletes and thusly, so have I. Although in more recent decades the top-down approach toteaching the Olympic lifts has prevailed, I believe there is still merit to using the bottom-up approach and havetherefore incorporated it into my method, which I call the "Pause Method." I have used this approach to trainbeginners, as well as veteran athletes, with great success.

Over the next four weeks, I will be sharing an example of a Pause Method program I have used for teaching the

lifts. The goal is to ingrain the proper positions, encourage the athlete to slow downin this initial learning phase, and teach the athlete how to time the receiving of theweight to avoid losing the bar in space.

The workouts will be posted twice a week, on Mondays and Wednesdays. To learn

more about the Pause Method and how to use it, you can read the explanation I have provided here.

Week 3, Day 1

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Teach snatch from the blocks and front squat + jerk

Hip/power position (PP) snatch 2x3Hang snatch above the knee 2x3Snatch from blocks above the knee 5x3

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2x rebound front squat 2x3 - very lightJerk balance 2x3Front squat + jerk 5x(2+2)Back squat 3X6Slow snatch pull to hip/PP (may keep pauses as needed) 3x5

Strength & Conditioning: Ursula Garza Papandrea - Week 3, Day 2

http://breakingmuscle.com/strength-conditioning/strength-conditioning-ursula-garza-papandrea-week-3-day-2

EDITOR'S NOTE: These workouts are written by Ursula Garza Papandrea, who has

been nicknamed the Queen of Olympic Weightlifting. Ursula's Olympic weightlifting

33

career started in 1987, and since then she has won several titles, including master’s

national champion and best lifter (Grand Master) in 2009 and national champion again in

34

2010. You can learn more about Ursula at her website, Weightlifting Wise.

Most coaches have devised their own method for teaching the snatch and clean totheir athletes and thusly, so have I. Although in more recent decades the top-down approach toteaching the Olympic lifts has prevailed, I believe there is still merit to using the bottom-up approach and havetherefore incorporated it into my method, which I call the "Pause Method." I have used this approach to trainbeginners, as well as veteran athletes, with great success.

Over the next four weeks, I will be sharing an example of a Pause Method program I have used for teaching the

lifts. The goal is to ingrain the proper positions, encourage the athlete to slow downin this initial learning phase, and teach the athlete how to time the receiving of theweight to avoid losing the bar in space.

The workouts will be posted twice a week, on Mondays and Wednesdays. To learn

more about the Pause Method and how to use it, you can read the explanation I have provided here.

Week 3, Day 2

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Practice 3 position snatches and cleans

Hip/power position (PP) snatch 1x5

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Hang snatch above knee 1x5

Snatch pull to hip with pause above knee 1x5

Hip/PP snatch + hang snatch + snatch 3x (2+2+2)

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Hang snatch + snatch 3x(2+2)

Upper thigh/PP clean 2x3

Clean with pause at upper thigh/pp 1x3

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Cleans 4x3

Front squat 3x5

Snatch pull to hip/PP 3x5

Strength & Conditioning: Ursula Garza Papandrea - Week 4, Day 1

http://breakingmuscle.com/strength-conditioning/strength-conditioning-ursula-garza-papandrea-week-4-day-1

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EDITOR'S NOTE: These workouts are written by Ursula Garza Papandrea, who has

been nicknamed the Queen of Olympic Weightlifting. Ursula's Olympic weightlifting

40

career started in 1987, and since then she has won several titles, including master’s

national champion and best lifter (Grand Master) in 2009 and national champion again in

41

2010. You can learn more about Ursula at her website, Weightlifting Wise.

Most coaches have devised their own method for teaching the snatch and clean totheir athletes and thusly, so have I. Although in more recent decades the top-down approach toteaching the Olympic lifts has prevailed, I believe there is still merit to using the bottom-up approach and havetherefore incorporated it into my method, which I call the "Pause Method." I have used this approach to trainbeginners, as well as veteran athletes, with great success.

Over the next four weeks, I will be sharing an example of a Pause Method program I have used for teaching the

lifts. The goal is to ingrain the proper positions, encourage the athlete to slow downin this initial learning phase, and teach the athlete how to time the receiving of theweight to avoid losing the bar in space.

The workouts will be posted twice a week, on Mondays and Wednesdays. To learn

more about the Pause Method and how to use it, you can read the explanation I have provided here.

Week 4, Day 1

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Full snatch practice and power clean and jerk practice

Hip + Hang snatch 2x(2+2)

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Snatch pull to hip/power position (PP)+ Sn 2x(1+2)

Snatch 6x2

Hip power clean + front squat + jerk 2x(2+2+2)

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Power clean + front squat + jerk 3x(1+1+2)

Clean pull with pause at upper thigh/PP+ chest and shoulder elevation 3x5

Strength & Conditioning: Ursula Garza Papandrea - Week 4, Day 2

http://breakingmuscle.com/strength-conditioning/strength-conditioning-ursula-garza-papandrea-week-4-day-2

EDITOR'S NOTE: These workouts are written by Ursula Garza Papandrea, who has

45

been nicknamed the Queen of Olympic Weightlifting. Ursula's Olympic weightlifting

career started in 1987, and since then she has won several titles, including master’s

46

national champion and best lifter (Grand Master) in 2009 and national champion again in

2010. You can learn more about Ursula at her website, Weightlifting Wise.

Most coaches have devised their own method for teaching the snatch and clean totheir athletes and thusly, so have I. Although in more recent decades the top-down approach toteaching the Olympic lifts has prevailed, I believe there is still merit to using the bottom-up approach and havetherefore incorporated it into my method, which I call the "Pause Method." I have used this approach to trainbeginners, as well as veteran athletes, with great success.

Over the next four weeks, I will be sharing an example of a Pause Method program I have used for teaching the

lifts. The goal is to ingrain the proper positions, encourage the athlete to slow down

47

in this initial learning phase, and teach the athlete how to time the receiving of theweight to avoid losing the bar in space.

The workouts will be posted twice a week, on Mondays and Wednesdays. To learn

more about the Pause Method and how to use it, you can read the explanation I have provided here.

Week 4, Day 2

Power snatch practice and clean and jerk practiceHip/power position (PP) power snatch + overhead squat (OHS) 1x(3+3)Hang above the knee power snatch + OHS 1x(3+3)Power snatch + OHS 3x(2+2)Upper thigh/PP clean + jerk (3+3)Clean and Jerk 6x2Back squat 3x4

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