Just wanted to get some feedback on my routine. here is what I am doing now:
Day 1:
Clean and Jerk
Heavy front squat
Bench press
Pull ups
Day 2:
Snatch
Snatch grip push press
RDL
Back squat to a daily 2-3RM
Day 3:
Rest
Day 4:
Cleans
Push press (alternating between front and BTN from week to week)
Front squats sets of 5, paused on the last rep
Pull ups
Day 5:
Rest
Day 6:
Snatch
Jerk (alternating between from the front and BTN week to week, opposite of Day 4 push press)
Day 7:
Rest
(and then repeat)
However as most routines I have seen on places like Catalyst Athletics (I even got their big book of programs) are 5 day a week ones, I was thinking of replacing my Day 5 rest with this:
Snatch from blocks
Clean pull
Jerk Dip Drive/squat
Box jumps
Any thoughts on adding this additional day into my workout? I need more snatch work, this will address that, I have no pulls in my routine, this will take care of that as well. And to help prepare my body for bigger weights and develop more explosiveness, I have the last two exercises.
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Thread: Calling all OL'ers......:)
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03-03-2013, 02:30 PM #12181
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2805
Strength + Speed = Power
If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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03-03-2013, 04:24 PM #12182
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03-03-2013, 04:26 PM #12183
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03-03-2013, 04:54 PM #12184
- Join Date: Jun 2010
- Location: Tennessee, United States
- Age: 32
- Posts: 6,354
- Rep Power: 3610
I had some cheap Nike ones from Academy... Kept scrunching up and always had to reposition it...
Will report back. I didn't even check when it was estimated for delivery.
Just for warmth. With this one knee injury I'm not taking any chances...Squat: 135 lbs
Bench: 225 lbs
Deadlift: 185 lbs
Stop quoting my stats. I know what I'm doing if I can deadlift 1.5 plates.
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03-03-2013, 04:55 PM #12185
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03-03-2013, 06:00 PM #12186
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03-03-2013, 06:20 PM #12187
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03-03-2013, 06:21 PM #12188
Tbh I dunno. It shouldn't, you can see I over pull like a mofo. When I get around 132ish sometimes I round and dump...it's just about catching it right for me. Almost like james tatum....I should have it in me to cj 136 though...maybe soon.
My snatches were a joke I ****ed those up so bad. My coach was mad at the video lol. I shoulda gone 100-104-107 no problem..Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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03-03-2013, 07:16 PM #12189
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03-03-2013, 08:59 PM #12190
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03-03-2013, 09:08 PM #12191
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03-03-2013, 11:43 PM #12192
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03-03-2013, 11:53 PM #12193
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03-04-2013, 06:21 AM #12194
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03-04-2013, 07:14 AM #12195
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03-04-2013, 08:50 AM #12196
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03-04-2013, 09:31 AM #12197
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03-04-2013, 11:15 AM #12198
i think i might see jon north lift in person at uni nats.
Kendrick is doing the 94A session, but ian wilson out totaled jon at the JrNats last month by 1kg at 349 i think. Kendrick is definitely going to out total Ian, knocking jon into the 3rd position since he didn't compete at the Arnold.
His only shot at Pan Ams is to go to the panam special qualifier at uni nats to hold onto his spot.
lets go get ham on saturday night after we lift jagboyLast edited by schabowy90; 03-04-2013 at 11:24 AM.
Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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03-04-2013, 03:49 PM #12199
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03-04-2013, 03:59 PM #12200
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03-04-2013, 04:09 PM #12201
309 lbs for a single. nowhere near a max, tired as hell, had throwing practice for 2 hours and squatted heavy yesterday.
Wear a wrist strap because that wrist is messed up beyond repair from football.6'0 249 @ 18 years old in AVI
Goals @ 225 or Less
365 Incline BP, 500 Paused Squat, 400lb C&J,300Lb Snatch
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03-04-2013, 04:39 PM #12202
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03-04-2013, 04:44 PM #12203
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03-04-2013, 06:59 PM #12204
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03-04-2013, 07:04 PM #12205
apparently hes staying in south carolina and they are on good terms.
via MDUSA fb
Jon North and Jessica North talked with us today and told us their plans to part ways and move forward on their own. MDUSA respects their path, and we wish them the best moving forward. They plan on staying in South Carolina, and we welcome them any time at MDUSA, as sometimes folks branch out and grow on their own. MDUSA is not a final destination; it is part of the complicated process of becoming a great weightlifter. We wish Jon and Jess the best and will support any decision they make. They are a great team together, and we know they will always do best for their lives.
but yeah...this..what is he gonna do without glenn? hes on the verge of missing Pan Ams and wants to still make the olympics? hmmmmm.
all i can hope for his that he will train with shankle and weightlifting talk will have both of them again, AND that they come out with some badass training vids.Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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03-04-2013, 07:08 PM #12206
hey sha, next time you do clean and jerks, hold the split position for a second and make sure ur stable before you recover, i meant to say it when i saw ur meet vid but i was too tired/lazy
Gym lifts (PB): C&J: 132.5k, Snatch: 107.5k (p)Jerk: 138k, Clean: 137k Front Squat: 153
Deadlift: 455, Squat: 380(oly) 360 (pl), Bench: 245, CPUs: 9001
Comp Total: 237k
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03-04-2013, 07:13 PM #12207
yeah thats something i really need to work on...like im not doing that on purpose i just move around quick because i "have to". I need to learn to kick my back leg farther and get a more stable base....its gonna kill me when i get to really heavy weights and HAVE to do that or Ill miss..
I split pretty shallow I think because my PR range for CJ is nowhere near my hypothetical PR range for jerks.Snatch: 122
CJ: 142
Log: http://adamkosna.blogspot.com/
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03-04-2013, 07:47 PM #12208
Well considering Jon just got injured, and Kendrick just moved up to 94, he probably just threw in the towel on trying to be come an Olympian. He's making a ton of money doing his seminars, so if he stops training full time he'll probably double his income via traveling and coaching.
The best Weightlifting forum on the web:
www.WLForums.com
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03-04-2013, 08:20 PM #12209
When I clean I feel like I get the bar up high enough on failed lifts, I'm just to scared to get under it. Probably because I've been pinned by the bar but idk. I'll try to figure it out this week. Going for 340 end of this month.
6'0 249 @ 18 years old in AVI
Goals @ 225 or Less
365 Incline BP, 500 Paused Squat, 400lb C&J,300Lb Snatch
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03-04-2013, 08:27 PM #12210
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