[quote]heltonvalentini wrote:
Hey CT my wife just complete hard-body for women with great results.
As neither of us know how to do olympic lifts (Power Clean/Snatch/Jerk ) and there isnât any coach where we live.
For the original program she replaced Power Clean for Deadlift and everything worked out ok.
What would be adequate substitute for the olympic lifts on this threadâs program ?[/quote]
A) STRENGTH
Deadlift ramp to maximum for 3 reps (shoot to get there in 5-6 sets)
High pull from hang + front squat (3+3) for 5 sets*
Sumo deadlift + Barbell sumo high pull (3+3) for 5 sets**
*Use two separate bars
**You can use two separate bars or deload the bar after deadlifts
B) METCON
4 rounds of:
10 deadlifts at 55%
500m rowing ergometer
C) ABS WORK
10-15 minutes
DAY 2
A) STRENGTH
Push press ramp to maximum for 3 reps (shoot to get there in 5-6 sets)
Push press + Front squat (5+8) for 5 sets
Military press + Push press (same weight) (5+max) for 5 sets
B) METCON
4 rounds
10 Thrusters (about 50-60% of push press 3RM)
20 box jumps
C) ABS
10-15 minutes
DAY 3
A) RESISTANCE
A1. Back squat x 8-10 reps lowering in 5 seconds
45 sec reps
A2. Chin-ups (with band if required) x 8-10 reps holding chin ABOVE bar for 2 sec
90 sec rest
Do 4 sets
B1. Sumo deadlift x 8-10 reps with 2 sec pause just below knees
45 sec. rest
B2. Incline DB press x 8-10 lowering in 5 seconds
90 sec rest
Do 4 sets
B) METCON #1 (ANAEROBIC POWER)
KB swing max (russian swing, no higher than eyes) max reps in 15 seconds, 45 sec of rest⊠do 8 sets
C) METCON #2 (ANAEROBIC CAPACITY)
Stationary bike ⊠TONS of resistance⊠the most resistance you can use while still being fluid
60 seconds on/45 seconds off for 4 sets
DAY 4
A) POWER
A1. Barbell Jump squat (20% of max squat) + Push press (3+3)
30 sec rest
A2. Box squat 5 jumps
90 sec rest
Do 5 sets
B) HYPERTROPHY
B1. Preacher curl x 8-10 lowered in 4 seconds
30 sec rest
B2. Lying DB triceps extension x 8-10 lowered in 4 seconds
30 sec rest
B3. DB hammer curl x 8-10 hold peak 2 seconds
30 sec rest
B4. Max push-ups
90 sec rest
4 sets
C1. DB lateral raise x 8-10 lowered in 4 seconds
30 sec rest
C2. DB front raise x 8-10 lowered in 4 seconds
30 sec rest
C3. DB shoulder press x 8-10
90 sec rest
4 sets
C) ABS
10-15 minutes
D) CARDIO
20-30 minutes at about 140 BPM
DAY 5
A) GIANT METCON
4 rounds
10 high pull from hang @ 60%
10 push press @ 60%
20 front squats (same weight as push press)
Battle rope 1 minute
Rowing ergometer 500m
3 minutes of rest