Ford Prefect
12-12-2003, 08:38 AM
What a week. My shoulders and legs are feeling it since I basically hit them hard all 4 days. I've already made some pretty big gains in terms of flexability since I do pretty exetnsive warrm-ups with oly lift assistance exercises, but it's a bit humbling using such low weights especially on my power snatch. I feel realy good though. My body definately likes the full body aspect of all the workouts. I upped my cardio work as well.
The basic scheme is this -
Warm-up: 5 minutes on x-country elliptical and stretching
Shoulder - Hip Warm-up: 2 circuits of snatch assistance exercises w/empty bar (overhead squat, snatch presses, etc)
Body Warm-up: 1 circuit of moderately weighted exercises like snatch high pulls, clean high pulls, squat presses, goodmornings, and rowing.
Lifting is:
Monday: Snatch Day (snatch + assistance exercises like cuban press, overhead squat...)
Tuesday: Jerk Day (jerk variations + presses and jump squats, 1/4 front squats...)
Thursday: Clean day (clean + assistance exercises like clean pulls, slow clean, front squat...)
Friday: Basic day (bench press, squats, pulls, dips, presses, dls...)
The basic scheme is this -
Warm-up: 5 minutes on x-country elliptical and stretching
Shoulder - Hip Warm-up: 2 circuits of snatch assistance exercises w/empty bar (overhead squat, snatch presses, etc)
Body Warm-up: 1 circuit of moderately weighted exercises like snatch high pulls, clean high pulls, squat presses, goodmornings, and rowing.
Lifting is:
Monday: Snatch Day (snatch + assistance exercises like cuban press, overhead squat...)
Tuesday: Jerk Day (jerk variations + presses and jump squats, 1/4 front squats...)
Thursday: Clean day (clean + assistance exercises like clean pulls, slow clean, front squat...)
Friday: Basic day (bench press, squats, pulls, dips, presses, dls...)