ok, you gotta realize with OL, and all pure strength/speed things, you are gonna have on and off days. you can’t go in and try and operate off a real set plan(in my opinion) this layout looks fine on paper, but if you get wasted/party/just have a shitty weekend or whatever, you may feel out of it.you have to become very good at judging what you can and cannot do. alright now onto your workouts…
[quote]Olympiclfter wrote:
Mon
10 min cardio
Snatch - couple of sets of 3 maybe a moderately heavy single*
Snatch low pulls**
3a.)Overhead Press -
3b.)Calf work
FS - 10 or so sub-max singles
10 min cardio
[/quote] alright, i dont get why you would do FS singles but not snatch/CandJ singles? this is just stupid to me. also, unless you have calf problems(size or whatever) you don’t need that much calf work, especially with all this cardio(which i imagine involves mucho calvo) and why not do bench or dumbell work instead of the overhead press, i KNOW it is easier on your shoulders. while on that note, you REEAAALLLY need to do some RC shit with all of this shoulder intensive stuff, and some horizontal rowing. fuck it, im just gonna give you my idea of how I WOULD do this below.
[quote]Olympiclfter wrote:
Tue/Thur
15-20 min low intensity cardio***
Wed
10 min cardio
C&J - couple of sets of 3 maybe a moderately heavy single*
FS**
Clean HP
4a.)Overhead press - 10 or so sub-max singles
4b.) Calf work
10 min cardio[/quote]
whats a clean HP? and same shit as above on the CandJ? why sets of 3not 1? and if you are gonna do >5 reps, just do backsquat. fuck you could just do high bar back squats inplace of all this frontsquatting anyways. same thing on your overhead shit, your shoulders, if they havent already, are getting ready to bust into a million pieces. you really need to take it easy on all of this overhead volume and do some DB/barbell flat bench etc etc. same thing as above with your calf work
[quote]Olympiclfter wrote:
Fri
10 min cardio
Snatch - couple of sets of 3 maybe a moderately heavy single*
2a.)Overhead Press(or mabye side press)**
2b.) Calf work
BS - One near max single
Clean LP - 10 or so sub-max singles
10 min cardio
[/quote] same arguments as above with this workout.
[quote]Olympiclfter wrote:
***I want to use a sled on these days. I was thinking of using a tire to make one. Any ideas on how to do add weight inside?
[/quote]
ok, now its time for mini rant. i dont get what the fuck is the deal with all this strongman shit for GPP. of course its fun, but if you are doing it for any other reason i really dont think that it is better/prefertial. especially since dragging a sled isnt very specific to what you are doing with all this OLY shit because you are using a whole fuck lot more quad with all of your moves than the guys at westside use. i guess you could drag it backwards, but i’d really really like to see you just do some shit for your rotator cuffs and scapular retraction stuff+some light intensity(no more than walking) cardio on your off days as your lifting days are intensive as hell.
alright now here is how i’d set up your shit, (keep in mind you need to pound YOUR weaknesses…and i dont know them so this is just a template)but then again i would do this type of training(olystyle) off of instinct because it is so variable in your day to day performance…
[i]day 1
-A. back squat up to 1RM
-90% of this for 5 singles
-B. clean grip high pull up to 1RM
-90% of this for 5 singles
-1C.t-bar row(or similar) 5x8-12
-2C.rotator cuff shit 4x8-12
day 2
-cardio bullshit anything below 70% of your max heart rate for however long you can hamster+ RC shit+abs+horizontal rows for anything above 10 reps up to 5 sets of each
day 3
-A.strict overhead press up to 3RM
-then take that weight, take off 15% of it and do it for as many sets of 5 as you can until you can’t do 5 reps anymore.
-B.front squat up to 3RM
-same bullshit as above
-C1.same as day1
-C2. same as day1
day 4
-same as day 2
day 5
-A.snatch grip high pull up to 1RM
-90% for 5 singles
-B.push press 5x2 with 90% of 1RM(make sure you get kickass leg drive.)
-C1. DB bench 5x5
-C2. RDL 5x5
day 6
-same as day 2
day 7
-preferably off but if you wanna hamster same bullshit as day 2.
sorry for the swearing haha