Evening Options: Olympic weightlifting or Ski Prep
You guys got strong this fall and had a great showing at the TSC this weekend. Thanks so much to Enrique for judging. I need to be better at reaching out to all of the local hardstyle kettlebell folks, everyone is so nice.
It’s that time again for another switch-up in our program. It’s been nearly a year since I did any significant focus on the Olympic lifts. I’m not as good at teaching them as Randy, so I often just defer to letting you joining weightlifting club if you want to do them. But I miss them, and I do want everyone to get a taste of them.
Don’t worry if you’re new and don’t know any of these more technical lifts, I’ve been working on a good set of progressions that will get you up to speed while still getting a good workout. We’ll be doing three or four 3-week cycles of same-but-different work centered on the quick lifts. This will be more of a general strength program using the Olympic lifts, if you want to get good at Olympic weightlifting, then definitely go see Randy!
Get ready ski season!
You have a choice for the first three week cycle. Ski season is right around the corner. I have a light glycolytic program that should help get those legs ready for the slopes. You can either do the next three weeks as the Olympic lifts (with AGT, so don’t worry you won’t lose any conditioning) or you can do the next three weeks with the ski prep program. I’ll post both of them every day, please don’t cherry-pick! Commit to one program or the other for the next three weeks.
Only a three-week ski prep program? That’s not long! Yes, that’s true. I’m counting on you already being pretty good from following our programming consistently. This is just a short time where we’re going to crank up the intensity a little bit to get ready for the more glycolytic work you’ll see on the slopes. As you know, I don’t agree with the industry-standard glycolyic-all-the-time nonsense. But for something like skiing, we do need to shift your biochemistry to handle that. Just a short detour here, we won’t be spending the rest of the winter killing you.
What do all of those number mean on the Olympic program?
I’m following a modified StrongFirst PlanStrong Escalating Volume template - I’m just not increasing the volume (at least for the rest of this year), I’ll be switching it up with same-but-different work.
For each of the movements you’re going want to have an idea of what your 1TRM (technical rep max) is - that is, the heaviest you can do pretty and never fail at. Our moments this cycle are: Snatch, Clean, Jerk, Snatch Pull, Clean Pull, Overhead Squat, Front Squat, Squat, and Bench Press. Chances are no one has a good idea of their weights on most of those since we have been away from the Olympic lifts for a while. That’s okay, we’ll figure it out pretty quickly.
Consider this :
Snatch Pull 2L,3L,2L
Front Squat 2L,3L,5L,2H,3L,2L
That means well be doing 4 sets of snatch, 2-3-5-1, all are light (or about 70%).
Then we’ll be doing 3 sets of snatch pull, 2-3-2, also all light.
Then for front squat we’ll be doing 6 sets, 2-3-5 light, 2 heavy (about 90%) followed by 3-2 light.
Sometimes a M(edium) weight will be in there, and you can guess what that means if light is 70% and heavy is 90%…that’s right 80%.
This is getting kind of long, so I’ll stop here for now and continue with some more tomorrow. You have enough to get started this week.