MODIFIED JOE MILLS 20/20 WORKOUT

MODIFIED JOE MILLS 20/20 WORKOUT This consists of 20 progressively heavier Snatches and 20 Clean & Jerks, under constructive criticism. After a warm-up, the 20/20 workout begins with approximately 75% of your best snatch. Snatches are performed in exact competition squat style for 5 singles, about a minute or two apart. Usually you'd do one, turn to re-chalk while hearing a coaching point, do another, then rest a few minutes while another lifter took his turn. After five good singles were completed, you add 5 kg to the bar and continue for another 5 singles. Then add another 2.5 kg to the bar for 5 more singles. You've now completed 15 lifts.

At this point, if your style was good, and the lifts were "pulling you up," you would continue with 2.5 kg increase for one single at a time until missing. If you made the 20th lift, you were close to your best lift. If you make 21 or 22 consistently, this was the sign to increase the starting weight. Clean & Jerk were done in the same fashion.

Some days you would do just 15-17 of each lift, other days, depending on your recovery ability, you would push to 20+. Assistance exercises were something Mills did not recommend while "trying to learn how to lift weights."

If you had strength without style, you'd probably never realize your full potential, and injury was almost inevitable. All technique and no strength would not cut it either, so workout like this was designed to apply all the strength you had.

Joe Mills quote " You're never as tired as you think you are!"

written by Gary Valentine, MA, CSCS gvalentine01@snet.net

This is an incredibly demanding workout for the Olympic Lifter! Goal 20 Snatches and 20 Clean & Jerks.

Start @ 75% of max	5 singles	1-2 minutes apart
Increase 5 kg	5 singles	1-2 minutes apart
Increase 5 kg	5 singles	1-2 minutes apart
Increase 5 kg	1 singles	1-2 minutes apart

Continue to increase until missing resting 1-2 minutes If you miss two in row decrease 5 kg, stop at 20 reps. Example Max 100 kg

START	REPS	REST
75 kg	5 singles	1-2 Minutes apart
80 kg	5 singles	1-2 Minutes apart
85 kg	5 singles	1-2 Minutes apart
87.5 kg	1 singles	1-2 Minutes apart
90 kg	1 singles	1-2 Minutes apart
92.5 kg	1 singles	1-2 Minutes apart
95 kg	1 singles	1-2 Minutes apart
97.5 kg	1 singles	1-2 Minutes apart
TOTAL	20