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Old 03-29-2012, 04:38 PM   #21
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Lightbulb The plan, refined.

Okay, here are the changes. Here's the structure: it's A and B days, alternating, with a day off between.

Session A

Snatch
Clean variation
Jerk variation
Front Squat
Pendlay Rows

Session B

Snatch variation
Clean and Jerk
Overhead Squat
Bench Press
Chins



I'll decide what variations to use based on the way my body feels, what particular portion of technique needs work, and what body parts may need rest.

I'll alternate Front and Overhead squats until I achieve balance between them and my Back Squats. I have NEVER trained Front or Overhead Squats, so Back Squats, by necessity, will be neglected for a little while.

I'll alternate Bench Press and Pendlay Rows for horizontal-plane press balance.

I'll use Chins to fill in a blank on session B with a necessary balance for vertical-plane presses. (The other side getting plenty of attention with all the jerk and overhead work.)

I'll work in the double and triple rep range for Snatch and variations and Clean and Jerk and its variants. Using 5 or more, I will determine the number of sets on a daily basis.

I'll work squats in 3 sets of 5 reps.

I'll work bench press and rows in 3 sets of 10 reps.

I'll work chins in 3 sets as many reps as possible.

I'll finish all session with jump-rope and eventually I will work in abs at the end, once I become more comfortable with the program.

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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; 03-29-2012 at 04:44 PM.
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Old 03-29-2012, 08:13 PM   #22
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Knock it out Tank. When are you starting?
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Old 03-30-2012, 03:32 AM   #23
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Knock it out Tank. When are you starting?
thanks steve. i've had a session already, but i'll start tonight using this new setup.
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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 03-30-2012, 09:02 AM   #24
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Good start Tank!
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Old 03-30-2012, 09:29 AM   #25
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Good work so far tank! I'd also agree with Mike and Spart in keeping the quick lifts to singles, doubles, leaving the triples for light work or complexes.

Also, if your new to the lifts I highly recommend you go right to doing the full versions and try to avoid the power cleans/snatches for the majority of work. For the time being have a good time and learn those lifts.

Good quick article on programming...
A Training System for Beginning Olympic Weightlifters

Mobilitywod.com for some stretching and soft tissue work if your having trouble hitting the correct positions.
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Old 03-30-2012, 10:04 AM   #26
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Good start Tank!
thanks buddy.

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Good work so far tank! I'd also agree with Mike and Spart in keeping the quick lifts to singles, doubles, leaving the triples for light work or complexes.

Also, if your new to the lifts I highly recommend you go right to doing the full versions and try to avoid the power cleans/snatches for the majority of work. For the time being have a good time and learn those lifts.

Good quick article on programming...
A Training System for Beginning Olympic Weightlifters

Mobilitywod.com for some stretching and soft tissue work if your having trouble hitting the correct positions.
awesome, thanks for the input, pull! i am new to the lifts and actually happened to have used that very template in designing my program.

to clarify, the programming says to use variations on alternating days, are you suggesting not to do so and to use full versions only?

thanks again!
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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 03-30-2012, 12:03 PM   #27
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alright, here's how i am planning to approach this:

on session A i'll focus on the snatch; i'll divide the lifts into segments from the ground through the pull and onto the catch and practice them until they are second-nature. then, i will combine the segments and again practice until they are second-nature. once i am confident in the lift as a whole, I will begin to increase the weight.

on session B i'll do the same, but divide the clean and jerk into segments.
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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 03-30-2012, 12:13 PM   #28
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thinking through the segmenting of the lifts....

snatch

from floor to knees - Snatch Grip Deadlift

from knees to power position - Romanian Deadlift?*

turnover and catch - Muscle snatch (hanging snatch, but resting on bars/blocks) & Snatch Grip Jump and Shrug

catch to standing - Snatch Grip Overhead Squat


clean and jerk

from floor to knees - Deadlift

from knees to power position - Romanian Deadlift?*

turnover and catch - Hang Clean/Hang Clean on bars/blocks & Jump and Shrug

catch - Front Squat, snatch grip

jerk - Push Jerk


*I've chosen RDL for lack of better exercise, maybe someone can help me. I'm not even sure, yet, if this would help reinforce the correct technique in this position.
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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; 03-30-2012 at 01:18 PM.
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Old 03-30-2012, 12:26 PM   #29
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Looks very interesting, Tank! Good luck buddy!
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Old 03-30-2012, 12:32 PM   #30
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Looks very interesting, Tank! Good luck buddy!
thanks mike! good luck tomorrow buddy!
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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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