T Nation

Adding ily Lifts


#1

Hi coach

On my split i'm squating 3 times a week,monday and friday back squat,wednesday i do front squats.Rep range 3x5 and 3x3.I'm trying to add oly lifts,I was thinking rep range 5 sets 3 reps.On monday to go hang clean,wednesday powerclean and friday high pulls( still learning how to snatch).
So what's your opinion on that?

Thanks


#2

[quote]Bizzare93 wrote:
Hi coach

On my split i’m squating 3 times a week,monday and friday back squat,wednesday i do front squats.Rep range 3x5 and 3x3.I’m trying to add oly lifts,I was thinking rep range 5 sets 3 reps.On monday to go hang clean,wednesday powerclean and friday high pulls( still learning how to snatch).
So what’s your opinion on that?

Thanks[/quote]

Sure, with many of my crossfit lifters we do the Olympic lifts 3x per week. Once we do the full lifts (snatch and clean & jerk from the floor) with moderate weights (70%) for 6 to 10 sets of 2 reps with short rest periods.

The second session we do 5-6 sets of 3 reps on a variation:

  • We do snatch and clean

Weeks 10-12: Start same progression but in the full squat catch

The third session we work on the jerk, again sets of 3 reps:

Weeks 1-3: Behind neck power jerk
Weeks 4-6: Power jerk
Weeks 7-9: Behind neck split jerk
Weeks 10-12: Split jerk


#3

I got one more question coach.

I was wondering what would be the best cardio to add on this split.I was thinking to add some HIIT after weight training,and some jogging on off days maybe?
I want to lose some weight before summer also I got my nutrition in shape,I just want to add something to burn that extra fat.


#4

[quote]Bizzare93 wrote:
I got one more question coach.

I was wondering what would be the best cardio to add on this split.I was thinking to add some HIIT after weight training,and some jogging on off days maybe?
I want to lose some weight before summer also I got my nutrition in shape,I just want to add something to burn that extra fat.[/quote]

Pushing the prowler
Farmer’s walk
Sprints http://www.t-nation.com/free_online_article/sports_body_training_performance/running_man
Hill sprints
Wheelbarrow walks


#5

Hello again coach.

I do upper body on tuesday and saturday,it looks something like this

Tuesday:

Bench 3x5
OHP 3x5
Close-grip bench 3x5
db flyes 4x12
skullcrushers 4x12
tri pulldown 4x12

Saturday:

Push press 5x3
Speed bench 7x3
Weighted dips 3x5
db shoulder press 4x12
db side raises 4x12

my main goal is strength,and I added push presses on saturday because I like overhead work,my question is what do you think about this split and what do you think I should change?


#6

One more thing coach.
I want to get my squat and presses up,but dont won’t to stop doing powercleans and oly lifts variants.So I would like to hear your opinion,this is my full split for strength.I mostly do 5s and 3s on main lifts,but on oly lifts i go 3s and 2s.
If you have some plan that can help my goals please tell,and if you see something i should change please tell,thanks in advance and sorry for bothering .

Day 1

Squat 3x5
Pause squat 3x3
Hang clean 5x3
Pullups 5x5 (weighted)
Curl variant 4x12
farmer walk

Day 2

Bench 3x5
OHP 3x5
Close-grip bench 3x5
db flyes 4x12
skullcrushers 4x12
tri pulldown 4x12

Day 3
Front squat 3x5
Snatch grip high pull 3x5
Chinups 5x5 weighted
Farmer walk

Day 4
OFF

Day 5

Back squat 3x5
Stiff legg dead 3x5
Rows 5x5
Kroc rows
farmer walk

Day 6
Push press 5x3
Speed bench 7x3
Weighted dips 3x5
db shoulder press 4x12
db side raises 4x12

Day 7

OFF