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Old 03-28-2012, 09:20 AM   #11
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i think increased frequency would be beneficial with two things in mind:

1) repetition to help refine technique
2) lower weights, due to inexperience, would make recovery easier

so with that in mind:

an alternation of oly lifts, 2 days on - 1 day off, repeating.

week 1 : a - b - off - a - b - off - a

a - clean and jerk variation , squat variation, core work, jump-rope (maybe another form of conditioning at a later date)

b - snatch variation , press variation, trap work, jump-rope (maybe another form of conditioning at a later date)
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ

Last edited by tank; 03-28-2012 at 09:34 AM.
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Old 03-28-2012, 11:33 AM   #12
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Interesting ideas. I would go the A/B route at least until you get your form down because as you say, the weights will be relatively light and recovery a bit easier. Just as important though is the increased frequency will speed up getting your form better, too.

I would also go through the progression each day too. Jump shrugs, high pulls, hang cleans, then on to cleans from floor or full cleans. Lightish weights, plenty of volume on the movements. Same for Snatch.

Then do you powerlifts, squat every day except deadlift day, alternate bench and press (with an easier press day after the heavier bench day), alt. rows and deadlifts, something like that.

Good luck, buddy! Ryano is right, though, in that coaching is probably the best way to go, but if that's not possible, you can still learn a lot on your own. Just don't sacrifice form for weight for quite a while. I made that mistake and had to start over. Don't waste that time, be precise from the start and grow slow at first. My.02
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Old 03-28-2012, 11:35 AM   #13
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Quote:
Originally Posted by MikeM View Post
Interesting ideas. I would go the A/B route at least until you get your form down because as you say, the weights will be relatively light and recovery a bit easier. Just as important though is the increased frequency will speed up getting your form better, too.

I would also go through the progression each day too. Squat jumps, high pulls, hang cleans, then cleans from floor or full cleans. Lightish weights, plenty of volume on the movements. Same for Snatch.

Then do you powerlifts, squat every day except deadlift day, alternate bench and press (with an easier press day after the heavier bench day), alt. rows and deadlifts, something like that.

Good luck, buddy! Ryano is right, though, in that coaching is probably the best way to go, but if that's not possible, you can still learn a lot on your own. Just don't sacrifice form for weight for quite a while. I made that mistake and had to start over. Don't waste that time, be precise from the start and grow slow at first. My.02
thanks a lot mike! and good luck on saturday!!
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 03-28-2012, 11:59 AM   #14
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thanks everyone for the help! i've made a decision and plan to let it take me where it will. http://muscleandbrawn.com/forums/tra...tml#post228065
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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