Cheese Dog
09-25-2003, 12:16 AM
Thought I would start this one, since I'm doing something a little different.
I wanted to work in some Olympic style lifts, it's been a couple of years since I practiced them, although I used to do them quite alot. With this in mind, I'm going to do 2-3 weeks of the following, as a break-in period and to get my technique back.
Monday (heavy)
Barbell complex:
Full Clean
Push Jerk
Squat Push Press
Straight leg Deadlift
5 sets of 5 reps, with 1 minute between sets. In this protocol you do 5 reps of the first exercise, then go to the next immediately until you finish 5 reps of each, the bar doesn't leave your hands until all 20 reps are done, then rest 1 minute, and repeat 4 more times. (Because the weights have to be pretty light this'll help groove the movements for me. Plus it's great cardio!)
Wednesday (light)
Barbell complex:
Upright Row
High-pull Snatch
Squat Push Press
Good Morning
Bent Row
Same as before, except 6 reps on each, rather than 5.
Friday (medium)
Barbell complex:
Low hang Clean
Low hang Split Snatch
Low hang Clean and Jerk
Military Press
All for 5 sets of 5 reps.
Any advice or comments would be appreciated.
I wanted to work in some Olympic style lifts, it's been a couple of years since I practiced them, although I used to do them quite alot. With this in mind, I'm going to do 2-3 weeks of the following, as a break-in period and to get my technique back.
Monday (heavy)
Barbell complex:
Full Clean
Push Jerk
Squat Push Press
Straight leg Deadlift
5 sets of 5 reps, with 1 minute between sets. In this protocol you do 5 reps of the first exercise, then go to the next immediately until you finish 5 reps of each, the bar doesn't leave your hands until all 20 reps are done, then rest 1 minute, and repeat 4 more times. (Because the weights have to be pretty light this'll help groove the movements for me. Plus it's great cardio!)
Wednesday (light)
Barbell complex:
Upright Row
High-pull Snatch
Squat Push Press
Good Morning
Bent Row
Same as before, except 6 reps on each, rather than 5.
Friday (medium)
Barbell complex:
Low hang Clean
Low hang Split Snatch
Low hang Clean and Jerk
Military Press
All for 5 sets of 5 reps.
Any advice or comments would be appreciated.