Try this workout

There are a lot of different ways to train for the Olympic lifts. Sometimes it's a good idea to concentrate on one lift per workout. I have tried a shorter version of the following workout. I used it to try to increase my speed, especially in the Snatch. Instead of the usual pyramid arrangement where you increase the weight while decreasing the reps, this is a triple pyramid. Here's what it looks like: 135 x 3 155 x 3 175 x 2 185 x 1 195 x 1 Drop down to : 155 x 1 175 x 1 185 x 1 195 x 1 Drop down to: 155 x 1 185 x 1 205 x 1 Three pyramids of increasing and decreasing the weight. Each time you drop back in weight, your form feels better and your speed increases. The first time through, your form might be a little rough. As you get in the groove, form and speed improve.