After 2 days of total complete rest. Sore as shit from the Beast of the East and it was just time to relax and recover. The new training cycle is upon us. Goal is crush Olympic lifts while losing a few lbs for the next couple of months. This is going to a an experiment in the making where we develop a program by starting out with a template then if things work keep them. If the don't then dump them and revamp the program in order to continue growth in performance (Oly-lifts). The template was develop by my good friend, Kurt. I have altered the accessory work in order to work on some goats of mine. NOTE: A goat is a movement you hate doing, suck at or both Good examples for me are dips, handstand push-ups, pretty much any pressing movement I always need to work on. Going to stay away from high rep metcons by doing more EMOM (Every minute on the minute) and going heavier but not taxing the CNS.
THE EXPERIMENT:
GOAL: Increase Olympic Lifts while decreasing body weight.
Always good to have a goal in mind because allows you to focus towards a target. I know its not that specific but small increase in weight during a snatch or clean & jerk is still better than no increase at all.
Here is the template at which I'll follow and keep track of through the next couple of months. The week is divided into 2 heavy o-lifting and squatting days, 3 light days and gymnastic/sprint days. The program is all the classic lifts along with some squats and other strength movements with little conditioning. There will be time rest periods and un-timed rest periods.
Since you're maxing every couple of days you need to make sure you have enough recovery in order to see improvements. If one day is weaker that means you need a little more time to recover or to back off your accessory lifts. Or if numbers are going down you may need to eat more, but if you body weight is going up then you need to eat a little less.
Wednesday
**NOTE THAT CLEAN AND JERKS ARE DONE BEFORE SNATCH ON TUESDAYS AND WEDNESDAYS - THIS ASSUMES YOU MAY BE ABLE TO HIT A HIGHER WEIGHT ON TUESDAY WITHOUT HAVING SNATCHED BEFOREHAND, AND PERHAPS A LOWER SNATCH WEIGHT. THIS IS WHAT WE WANT.
Clean + Jerk on :90 x 8 @ 80% of Tuesday max - for week 1 use best single in the last month
Snatch on :60 x 8 @ 80% of Tuesday max
*** Optional gymnastics practice with remaining time
Thursday
Snatch - 8 x 1, un-timed (add 5-10# to Wednesday's weight)
Clean + Jerk - 8 x 1, un-timed (add 5-10# to Wednesday's weight)
UB Push,UB PullBilateral Squat superset - 3-5 sets - work up to heavy BUT NOT MAXIMAL set of 3 for each exercise
Friday - REST! if you must, do some aerobic restoration at HR 120-140
Saturday
Snatch 1RM
Clean + Jerk 1RM
Front squat 3RM (small jumps when approaching...take time and acquire volume)
***Optional back-off reps (no more than 4) for SN and C+J - in 85-90% range
Sunday - football, sprint variation, or rest
Monday
Snatch on :60 x 8 @ 80% of Saturday max
Clean + Jerk on :90 x 8 @ 80% of Saturday max
***Optional gymnastics practice with remaining time
Tuesday
Clean + Jerk 1 RM
Snatch 1RM
6-8 Front Squat doubles (start at 80% of 3RM and add weight each set. You may work up to 10-15# more than Saturdays 3RM, but try not to fail reps here)
***Optional back-off reps (no more than 4) in 85-90% range.
*** UB strength/prehab work. DO NOT FAIL REPS!
TODAY's Workout
Body Weight: 194lbs
Current Max: Snatch: 215lbs; Clean & Jerk: 295lbs
Clean & Jerk - 8x1 @ 80% - 235lbs rest: 90sec
Snatch - 8x1 @ 80% - 175lbs Rest: 60sec
Metcon after:
EMOM for 10mins
Odds: 4 Muscle Ups
Even: Max Handstand Holds
Personal notes; Need to learn to get full extension on the third pull of the snatch while staying on heels on the catch of the snatch. Was getting a little forward (on my toes) on the catch.
