Wed. Feb 28, 2007
A: Clean and Jerks: 10 singles in 20 min’s
B: Hang Snatch: 3×3
C: Front Squats: 6×4
Archive for February, 2007
Workout of the Day: Clean up Wednesday
Wednesday, February 28th, 2007 at
2:13 am
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Workout of the Day: Squat Snatch Monday
Monday, February 26th, 2007 at
2:08 am
Monday, Feb 26th, 2007
A: Snatch: 10 singles in 20 min’s
B: Hang Cleans: 3×3
C: Front Squats: 3×8
D: Abs on Swiss Ball: 2×20
WOD: Friday
Saturday, February 24th, 2007 at
4:29 am
Warm up: Burgener snatch warm-up
A: Clean and Jerks: 10 singles in 20 minutes
B: Snatch: 3×3
C: Front Squats: 6×4 @ 6 rep max
80’s Olympic Weightlifting
Saturday, February 24th, 2007 at
3:01 am
Here’s a great collection of Misses from Olympic weightlifting in 1980. Don’t worry, it has a happy ending.
Dan John on the Overhead Squat
Wednesday, February 21st, 2007 at
5:22 am
Here’s Dan John’s Classic article on the Over Head Squat. Read it, ingest it, because in our next cycle, you’ll be living it!
Money Quote:
“I would only do one exercise, if I could do it all over again,” Chris told me. “Really? Which one?” “Overhead Squats.” I thought he was joking. Sure, I had done a few and I thought they never really amounted to anything. “This coach in California won’t let his guys throw until they can do fifteen reps with bodyweight.” What? Fifteen? “It makes you one piece, an animal.”
WOD: Wednesday
Wednesday, February 21st, 2007 at
5:07 am
OK, it’s wed. And it’s time to do it all over again. Only this time we’ll focus on the snatch.
A: Snatch: 10 singles in 20 minutes
B: Hang Cleans: 3×3
C: Front Squats: 4×6 @ 8 rep max
Pyrros Dimas lookin’ good!
Wednesday, February 21st, 2007 at
5:01 am
Here’s Pyrros Dimas, that Greek God of Olympic Weightlifting taking a look around.
WOD: New Program Begins-Front Squat HELL
Monday, February 19th, 2007 at
7:34 am
OK, you’ve had a week to recoup. Now it’s time to get nasty.
The next 4 weeks will be a living hell for your legs. It’s only three weeks. But after those three weeks your lifts and your front squat will shock you.
Simplicity sometimes is where it’s at. We’ll take the Bulgarian Olympic lifting trio, the Snatch, the Clean, and the Front squat. And do them with a basic 3 day a week routine, focused on the Front squat.
So here’s the basics. Everyday, you snatch, clean and Jerk, then you end with front squats. Wow, that is simple!
Well, sort of. I split the routine into 2 days, an A day, and a B day. On the A day you focus on Cleans, and on the B day you focus on snatch. The front squats will follow a DUP (Daily Undulating Periodization) routine. You knew there was a catch didn’t you.
Also, like a lot of my routines, you could fit those 2 workouts in however you like, either 2 days a week, 3 days, or 4 days. The key point that you cycle through and end up with a total of only 4-6 A days, and 4-6 B days. It’s not an exact science. It’s a matter of keeping track of your fatigue levels. Once you feel like your body is at the brink, you pull back a bit for a week. But ONLY when you’re at the brink.
For our purposes, I’ll be setting it up on a 3-day a week schedule.
So here’s Monday’s Workout of the Day:
Warm up using the Burgener warm up
A: Cleans: 10×1 all done in 20 minutes. If you can get all 20, go up in weight next time.
B: Snatch: 3×3 (focus on form, it’s all about good form)
C: Front Squat: 3×8 @ 10RM
Go home. See you wed.
Bruce Lee? Not quite
Thursday, February 15th, 2007 at
6:23 am
This guy ain’t exactly Bruce Lee …
Self Made Man
Thursday, February 15th, 2007 at
6:16 am
Work Hard enough, and you too can be chiseled out of stone.
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Olympic Weightlifting
