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Old 08-01-2011, 07:42 AM   #1
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Default 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:

--High Pulls
--Power Cleans
--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:

--Power Snatch
--One Arm Dumbbell Snatch
--Power Clean and Press
--Overhead Squat
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Old 08-01-2011, 09:17 AM   #2
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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.
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Old 08-01-2011, 09:31 AM   #3
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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.
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Old 08-01-2011, 09:33 AM   #4
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Quote:
Originally Posted by glwanabe View Post
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.
I have other days plotted. I will throw them up here in a few.
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Old 08-01-2011, 09:50 AM   #5
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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.

Monday
--Deadlift: Conventional - 1 x 10 (start with 435)
--BTN
--DB Rows - 1 x max reps with 215
--Bench Press
--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
--Good Mornings
--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

Friday
--Deadlift: Sumo - 1 x 10
--Seated Overhead One Arm Press
--Barbell Rows
--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
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Old 08-01-2011, 10:25 AM   #6
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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...
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Old 08-01-2011, 10:51 AM   #7
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Looking it over.
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Old 08-01-2011, 11:09 AM   #8
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Quote:
Originally Posted by BendtheBar View Post
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...
I have been doing RDL into high pulls lately to get that second pull down a little better. I do them as a deadlift assistance and like them. I have my dead day set up like this:

hang or powercleans
Deadlift work sets
RDL into shrugs or high pulls
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Old 08-01-2011, 03:00 PM   #9
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Quote:
Originally Posted by BendtheBar View Post
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...
FWIW- I've had great success with what I call load progressions, ie.
Power Clean & Push Press > Full Clean & Jerk> High Pull> Clean Grip Deadlift
or
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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Old 08-05-2011, 03:18 AM   #10
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Wow. That's a lot of weights moved in an olympic style!

Olympic movements emphasize speed and I doubt you could do that many movements emphasizing speed or it would just be a normal slow split type routine and what's the point?

Do the clean and Jerk, and some squat moves Monday

Do Snatches and some OH, and maybe rowing work on Wednesdays

Do some Deadlifts and some bench movements on Fridays

and call it a week.

That's all the planes of movement and you're done. All the rest of any movements you can come up with are accesories for fun if you choose to find lifting even more weight fun after doing the basic lifts herein prescribed.
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