T Nation

Olympic Workout Critique

I like to throw in the odd olympic workout now and again.

I do it to help develop power for rugby and also becasue its a fun way to burn tons of cals.

Today i did:

Hang Snatchs
25kg x3
45kg x3
50kg x3
55kg x3
60kg x3

Hang Power cleans + Push Press
60kg x3
65kg x3
70kg x3

Power clean + Push Press
75kg x3
80kg 2x3
85kg x3
90kg x2

Snatch Grip High Pulls (Full extension onto toes and full shrug)
90kg x5
100kg x5
105kg x5
115kg 2x5

Speed Deadlifts from 2 inch deficit (with straps)
145kg 4x5

Was just wondering if this order of exercises and rep scheme seems ok?

Cheers
Scott

Scott, I would tend to keep Snatches and Cleans in separate workouts. However, if I were going to do them in one workout, I would do ALL of the Snatch variations first, then the Clean work.

[quote]entheogens wrote:
Scott, I would tend to keep Snatches and Cleans in separate workouts. However, if I were going to do them in one workout, I would do ALL of the Snatch variations first, then the Clean work.[/quote]

Whats the reasoning behind this?

I was kind of takeing the top down approach. Starting with the exercise i can move least weight on (snatch) and adding weight to the bar and then changing exercises to be able to add more weight. if i had of had more time, id have put in a couple of sets of power cleans between the clean+press and the highpulls.

Its simple because i just keep adding plates to the bar. and lifting it. quick aswell.

Another thing id like advise on is rest times.
I was aiming for 1min rest times. should i change this with my goals being fat loss and power.

Thanks
Scott

It’s harder to mentally make the switch between the two exercises, going from one to the other and back again. Different technique, different rhythm, different speeds.

Fat loss and power are kinda contradictory goals as far as prescribing rest periods go.

yea i see what u mean about the fat loss and power.

have spent the night watching videos and turns out i apparently shouldnt be power cleaning as i dont have the flexibility to front squat properly. i do the crossed hands or even zerchers instead.

so im might just concentrate on the snatch next week.

go from hang, to floor, then high pulls, then pulls… then deadlifts…

sound better?

Scott

also ill try to get a video up for critque soon…

make sure im doing it right.

jump, throw, catch :smiley:

Scott