Thursday – Main Olympic Lifting

Morning – Activation (After Mobility)

1. Floor Mobility

Your usual rolling / stretching / thread-the-needle routine.

2. Light Lower-Body Activation

• Banded glute / squat pattern – 16 reps × 1 set
• Pallof press – 8 reps × 1 set
• Very light ankle and thoracic mobility as needed

3. Rotator Cuff (Light)

• Face pulls – 12–15 reps
• Band external rotations – 8 reps each arm

Keep it light so shoulders are activated, not fatigued.

Afternoon – Heavy Olympic Lifting

• Snatch – technique build-up into working singles
• Clean & jerk – technique then working sets
• Block jerk work – dip/drive control and timing
• Pulls (snatch pull, clean pull) – as programmed
• Optional: light to moderate front squats depending on knee

Use your lying “JC rest” between sets to keep the nervous system calm and knee happy.