Olympic Work on Off Days
Starting in September I am going to start playing around with Olympic style lifts on my off days. I have limited overhead space and can't do a lot of overhead moves like power snatch, or overhead pressing.
Am looking for possible moves to swap in or play around with. I guess basically I'm looking for 4 moves I can do 3x a week. Right now I have:
--One Arm Dumbbell Clean
--Squat and Press
I might be able to do a few outdoor sessions until the weather gets bad. In that case I might add:
--One Arm Dumbbell Snatch
--Power Clean and Press
I'm in the tall guy/low ceiling club as well.
I'm able to press out sandbags since they flatten and droop down. And for example, 150# of sand feels significantly heavier than 150# barbell.
I can also snatch and press kettlebells since the weight hangs below the hand.
We'll need to look at what you're going to be doing on you other days as well.
I've got a few ideas, but I need to think about it a little. There are a couple of different ways to approach this idea.
Here's the plan I drew up last night:
I am going back to microloading when possible. till working out set use on some big lifts.
--Deadlift: Conventional - 1 x 10 (start with 435)
--DB Rows - 1 x max reps with 215
--Squats - 1 x 10 (Start with 345)
--Weighted Situps - 2 x 10-25
--Barbell Curl - 2 x 10-15
--Calf Raises - 2 x 10-15
Wednesday - Lighter Day
--Bulldozer Laterals - 2 x 10-15
--T-Bar Rows - 2 x 8-15 (Far less taxing that DB/BB Rows)
--Dips - 2-3 x max
--Front Squats - 4 x 2
--Side Bends - 2 x 10-25
--Leg Curls - 2 x 10-15
--Leg Extensions - 2 x 10-15
--Deadlift: Sumo - 1 x 10
--Seated Overhead One Arm Press
--Close Grip Bench
--Squats (or Box Squats)
--Weighted Sit Ups - 2 x 10-15
--Dumbbell Curl - 2 x 10-15
--Calf Raises - 2 x 10-15
I am trying to consider with Olympic work if I should just limit deadlifts and focus more on high pulls. Seeing the Starr article has me wondering if deadlifts in concert with high pulls and cleans is extremely overkill...
Looking it over.
The more I think about it, the more I move closer to taking a break from deadlifts while I play around with Olympic lifting...I'm at the edge...
hang or powercleans
Deadlift work sets
RDL into shrugs or high pulls
Power Clean & Push Press > Full Clean & Jerk> High Pull> Clean Grip Deadlift
Power Snatch > Full Snatch> Snatch grip High Pull> Snatch grip Deadlift
I just keep increasing the weight and that dictates the level of pull. It also serves to auto-regulate intensity.
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