Yesterdays MAX OUT FRIDAY was a big success, several new PR's were set and I expect those records to keep climbing.
Today the focus will be on strength, with squats, push presses, and deadlifts. Usually not as fun as heavy snatches or clean and jerks but these strength oriented lifts lay the base for later increases in the classic lifts. Just remember that it is important to do the lifts we are doing today with the same joint angles, speed, and even rhythm that you use in the snatch and clean and jerk. The closer you come to doing everything the same the greater the carryover that you will get.
So pay attention to detail and set yourself up for a big PR on the snatch next Friday!
Squats 1 set of 5. Use a weight that is heavy, but one that you absolutely WILL NOT MISS. You are going to be trying to up this weight every Saturday for the next few months.
Push press for 1 set pf 5. Same loading strategy as the squats.
Clean grip deadlifts. Same loading strategy as the squats. As heavy as you can go without any chance of missing.
When I coached at California Strength we got into the habit of reserving Fridays for the competitive lifts only. We did a lot of other stuff during the week, but always went heavy on the snatch and clean and jerk on Friday afternoon. I continued that practise at MDUSA, and by then it had become an institution with lifters all over the USA adopting the practice of reserving Friday afternoons for doing the competitive lifts with as much weight as possible.
I am going to continue this tradition with my new team, Pathos Barbell Club. Today marks our very first MAX OUT FRIDAY, the most exiting workout of the week!
We take Thursdays off from weightlifting, but there is no reason to do nothing. Here is a little something that will get you moving, speed recovery and actually help with your weightlifting goals.
2000 meter row on the C2. If you are a good rower shoot for between 6 and 8 minutes, if you are a not-so good rowed, just try to finish in less than 10 minutes.
Handstand walks. 3 trips of 20 yards. If you can't walk on yo your hands, place your feet against the wall while you try to do handstand pushups. Try to do 3 sets of AMRAP. but work up to walking on your hands as soon as that is possible. Handstand walks REALLY help with your jerk lockout and overhead stability.
KB swings. Try a 16kg KB to start with for guys, and a 12kg KB for gals. 3 sets of 20 swings is a good starting place.
This workout should take less than 20 minutes for most people. Have Fun!
Snatch from the high hang, 65% x3x3x3
Clean from the high hang 65% x3x3x3
Jerk from the rack 70% x3x3x3
Snatch grip deadlift 75% x5x5x5
Wednesdays are usually the most time consuming workout of the week. Continue to be conservative, the big weight will come soon enough.
Last night was my first night coaching at Pathos barbell club. and I had so much fun. It brings mw back to very early in my coaching career when I was just starting the Wichita Falls Weightlifting club, a team that would later produce a lot of great lifters including American Record holder Caleb Ward.
I am already excited about tonights training session!
No hook snatches, work up to 50% x3x3x3
Snatch grip push press, work to 70 x5x5x5
Back squat , work to 70% x5x5x5
If you are new to this workout, be conservative with the weights. It might also pay to ramp the weights up over your work sets instead of doing sets across. In other words if you want to end with 100 kilos for 3 sets of 5, do the first set of 5 with 80kg, the second set of 5 with 90kg, and the last set with 100kg. It is far better to finish with a little left in the tank than to fail before you finish the prescribed sets or reps.