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…)
Wish I had a coach around to teach me oly lifts I’m too scared to try them by myself. I have enough trouble getting the powerlift forms right. Anyway, after I achieve certain powerlift goals (like 1000 total), I might try to get into them. I like the idea of explosiveness that might be better than powerlifting. Any ideas as to the best way to learn without coaching?
I’ve got a home gym (power rack, bench, bar, plates). Can’t afford membership fees any more, plus my old gym didn’t have any OL experts. Guess I’ll stick to PLing.
I learned the Oly lifts from book and tape before getting a couple privates with a coach to adjust my form. There is a great set at ironmind.com but I can’t remember the name off hand. It’s something like “Oly-weight lifting for beginners and intermediate”.
Ka,
I’ve done the one-arm barbell stuff in the past and feel it has very little carry-over to the actual Olympic lifts.
It’s different, but in the Kettlebell world, they tell us to do the Jerk assistance on Snatch day and the Snatch assistance on the Jerks day. But I bet thats because it’s more strength endurance and less limit strength - like long distance running you want to practice for each movement as many days a week as possible.
Found it Ford, thanks. I’ve been thinking about a large Ironmind order anyway, so I might pick it up. I want to get the hub gripper, claw curl, heavy hammer II, dexterity balls, oly loading pin & carabiner. Any comments, anyone used any of them?
I’m too scared to try them by myself. I have enough trouble getting the powerlift forms right. Anyway, after I achieve certain powerlift goals (like 1000 total), I might try to get into them. I like the idea of explosiveness that might be better than powerlifting. Any ideas as to the best way to learn without coaching?