Olympic Work on Off Days

[BendtheBar]

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

[Wlfdg]

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.

[glwanabe]

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.

[BendtheBar]

Originally Posted by glwanabe

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.

[BendtheBar]

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

[BendtheBar]

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...

[glwanabe]

Looking it over.

[BendtheBar]

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...

[austin.j.taylor]

Originally Posted by BendtheBar

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

[Wlfdg]

Originally Posted by BendtheBar

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.