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Old 01-08-2013, 10:51 AM   #1
Antoni Edmunds
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olympic lifts and programming

Yet another programming thread..

Im going to attempt to follow my own set up with the following

day 1 - Squat
day 2 - press
day 3 - deadlift
day 4 - press
day 5 - squat

Looking for some help as to how i can fit in the olympic moves? and how often i should incorporate them into wods.

Ive followed the programming of some affiliates and quite like the approach of power clean / snatch complex, bear complex and that type of stuff.

any ideas help would be greatly appreciated.
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Old 01-08-2013, 11:08 AM   #2
Dustin Wintczak
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Re: olympic lifts and programming

Quote:
Originally Posted by Antoni Edmunds View Post
Yet another programming thread..

Im going to attempt to follow my own set up with the following

day 1 - Squat
day 2 - press
day 3 - deadlift
day 4 - press
day 5 - squat

Looking for some help as to how i can fit in the olympic moves? and how often i should incorporate them into wods.

Ive followed the programming of some affiliates and quite like the approach of power clean / snatch complex, bear complex and that type of stuff.

any ideas help would be greatly appreciated.

Height, weight, diet, benchmarks...GSLP, Outlaw, 70's Big, CFFB...follow a program, don't program on your own...burn out, goals?.


Am I doing it right?
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Old 01-08-2013, 12:44 PM   #3
Sean Dunston
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Re: olympic lifts and programming

Here is a list of topics from Coach B's page about program design- wfs

http://www.mikesgym.org/qanda/qanda....pic&topicID=10
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Old 01-08-2013, 01:56 PM   #4
Clint Harris
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Re: olympic lifts and programming

Can always combine the squat/press days too. (is that bench and shoulder or just shoulder x2).
Or even more simpler, follow the crossfitfootball SWOD and the add a "wod" and/or some form of Oly lifting to the relevant days you choose to work on your lifts, or do metcon. (or even skip the typical Friday power cleans and do C&J work that day.)
Perhaps a typical day could be some form/combo of Oly work, followed by CFFB strength, followed by WOD. (probably in that order).

Also, take a look at some of these for ideas from a Oly lifting perspective.
http://www.catalystathletics.com/workouts/cycles.php WFS

CFFB http://www.crossfitfootball.com WFS
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Old 01-08-2013, 02:09 PM   #5
Mauricio Leal
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Re: olympic lifts and programming

Looks like Froning's strength template. Most people are not able to train like him because they don't have the same recovery ability, but you can give it a shot and see how it goes:

Day 1 - Snatch, Back Squat
Day 2 - Bench or OH Press (or HSPU)
Day 3 - Power Clean or Power Snatch (alternate weekly) up to 80-90%, Heavy Deadlift Single (or 3-rep Good Morning, again alternate)
Day 4 - Bench or OH Press (or HSPU)
Day 5 - Clean and Jerk, Front Squat

The only way to maintain this sort of protocol is low volume singles or doubles in the strength movements. Your form must also be immaculate in all movements. You will not be able to PR/max out every week, but if you keep pushing 90%+ weights around your average daily maxes will go up over time.

WODs are the hardest part because they can really mess up your recovery, which is why you should probably consult a coach or follow a program that does this for you.
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Old 01-08-2013, 03:26 PM   #6
Antoni Edmunds
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Re: olympic lifts and programming

Thanks the replies guys

Mauricio, yes its fronings template. I chose it because it seemed like an easy way to structure wods around.

Im a bit lost with what i want / need. I enjoy following affiliates but always feel like theres something missing that id want more of.. I know thats not exactly the way to go..

I like a good balance of the "meat head" lifts, bench, deadlifts, and then really enjoy clean & jerks, and stuff like the bear complex.

Currently following http://www.misfit-training.com/ which ive quite enjoyed.. ANyone else tried it? / thoughts?
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