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Old 09-03-2012, 12:35 PM   #1
Sean Smith
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O-Lift programming question

What do you guys think this programming means?
Clean pull + Power clean + clean:
4x3 @ 75%
4x3 @ 80%
Are you supposed to count a clean pull+power clean+ clean as "1" rep? and do that 2 more times per set? Or, is each movement "1" and I only do each one per set?

Thanks.
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Old 09-03-2012, 12:56 PM   #2
Eric Montgomery
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Re: O-Lift programming question

Hmm, 4x3 means four sets of three reps, but I'm not totally clear on whether they're counting a single CP/PC/C complex as one rep or as three reps.

Since it's only at 75% and 80% (percentages based off clean 1RM, I'm assuming) my guess is that you'd do the three movements in order, drop the bar, repeat the complex, drop the bar, and do it for a third time to equal one "set." Then rest a few minutes, and do 3 more total sets.

Who's writing that programming? They should have a FAQ or at least somewhere you can ask about it.
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Old 09-03-2012, 02:27 PM   #3
John C Corona
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Re: O-Lift programming question

More than likely, you both are correct. The complex is 1 rep, then 3 reps ( complexes) is one set.

But mhan can it get confusing...I think Catalyst Athletics you need a masters degree to read sometimes.
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Old 09-03-2012, 10:10 PM   #4
Sean Smith
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Re: O-Lift programming question

Eric, it's Lift Big Eat Big programming. And there isn't a FAQ on the page. I had a feeling the complex was "1" rep. Thanks, guys.
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Old 09-05-2012, 07:20 AM   #5
Patrick Costello
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Re: O-Lift programming question

That's a lot of volume for a complex.
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Old 09-05-2012, 08:48 AM   #6
Keith Miller
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Re: O-Lift programming question

You could always ask Justin on the site. However, being an Oly lifter, it probably means 1 "complex" is 3 reps. So, you do the complex 4 times/sets.
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Old 09-05-2012, 08:34 PM   #7
Sean Smith
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Re: O-Lift programming question

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Originally Posted by Keith Miller View Post
You could always ask Justin on the site. However, being an Oly lifter, it probably means 1 "complex" is 3 reps. So, you do the complex 4 times/sets.
I originally did the complex counting every movement as 1 rep. I didn't know if I was doing it right at the time, but when I finished I couldn't imagine counting the entire complex as 1 rep and have to do it 12 total times.
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Old 09-06-2012, 10:26 AM   #8
Keith Miller
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Re: O-Lift programming question

Quote:
Originally Posted by Sean Smith View Post
I originally did the complex counting every movement as 1 rep. I didn't know if I was doing it right at the time, but when I finished I couldn't imagine counting the entire complex as 1 rep and have to do it 12 total times.
That's how all Oly lifters I know do it. Count each rep. Otherwise, like you said, it becomes too much volume for what it's programmed for!!!
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Old 09-07-2012, 07:07 PM   #9
Mie Yoshinaga
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Re: O-Lift programming question

Quote:
Originally Posted by Sean Smith View Post
What do you guys think this programming means?
Clean pull + Power clean + clean:
4x3 @ 75%
4x3 @ 80%
Are you supposed to count a clean pull+power clean+ clean as "1" rep? and do that 2 more times per set? Or, is each movement "1" and I only do each one per set?

Thanks.
I am pretty sure it's 4 sets of clean pull+power clean+clean at 75% and then again at 80%. The three movements are considered 3 reps. That is why it's written as 4 sets of 3 reps.
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