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As athletes age, their bodies undergo changes that require tailored approaches to training. CrossFit masters athletes—especially those typically over the age of 40—often find that traditional training programs no longer meet their needs. It’s a rather intuitive fact, isn’t it? A 20-year-old you shouldn’t train the same as a 40-year-old you.

Welcome to part 3 of our 5-part series on improving the snatch and clean and jerk. In parts 1 and 2 we covered the importance of the pull and the push press and back squat, respectively. Today, we’ll discuss an often underutilized training component in Olympic Weightlifting–bodybuilding.

The functional athlete’s training is flush with movements, drills, and endless variations that help keep workouts exciting and athletes constantly adapting to new stimuli. There are, of course, the usual suspects that crop up in workouts more often than not, such as thrusters, pull-ups, and kettlebell swings. However, accessory exercises usually play a crucial yet often underappreciated role.

In part 1 of this 5-part series on developing the snatch and clean + jerk, we discussed the importance of incorporating pulls into your training. You can find that full post here.

In part 2, we’ll be discussing the importance of the squat and push press. 

Let’s get to it…

The snatch and clean + jerk are a testament to an athlete’s strength and dedication to perfecting the art of lifting. For anyone looking to improve their performance in these lifts, a strategic approach encompassing technique refinement, strength development, and mental fortitude is essential.

Endurance is a cornerstone of athletic performance, whether you're a runner, cyclist, swimmer, or participate in any sport that demands sustained effort like CrossFit. Building endurance is not just about putting in the miles or completing one high-intensity workout after the other; it requires a strategic approach that encompasses various training principles. By understanding and applying these principles, you can enhance your endurance and maximize your fitness level.

Day 1: Leg Focus A. Back Squat 4 x 8 Reps Warm up to a heavy 8-rep back squat. All...