Basic Barbell – Saturday 12 January

12 Jan

These are still work-in-progress. Thanks to everyone who came along today. All feedback on today’s two sessions very welcome. Feedback via email to me here.

Note: for those of you coming to the strength training session, please find a programme to follow to give your training more structure.

Some options:

  • Linear progression: Add 2.5 kg to your lifts from today (1kg for the presses) to your next working load and do 3×5 again
  • Wender’s 5-3-1: Very good programme that is easy to follow.
  • Juggernaut method: Builds on the concepts of 5-3-1 and block periodisation to create very powerful programme.

Basic barbell – olympic weightlifting

Today’s theme: “Under the bar” – focus on footwork and positioning at the bottom of the landing position

 

Drill 1: Horrific narrow position overhead squats

Improves mobility and position at the bottom of the squat

 

Drill 2: Behind the next press from squat

Strengthen shoulders in overhead position; reinforce upright body position

 

Drill 3: Snatch balance and snatch drop

Get comfortable with dropping fast, directly into the bottom position of the overhead squat

 

Drill 4: Tall snatch

Reinforce the aggression required during the third pull of the snatch

 

Drill 5: Snatch practice (from the high hang)

Light weights, focus on catching as low as possible

 

Drill 6: Tall cleans

Aggressive pull and drop into front squat; focus on fast elbows

 

Drill 7: Clean practice (from the high hang)

Light weights, focusing on catching as low as possible

 

Basic barbell – strength training

Upper body push

Press (with pull-ups between each set, warm-up and working) or,

Bench (with feet raised ring rows between each set)

 

Assistance movements for upper body:

50 total reps each

Pendlay row (2 second pause at the top)

Single kettlebell strict press (repeat for both arms)

 

Lower body

Squat (with stiff legged “box” jumps between each set) or,

Deadlift (with stiff legged “box” jumps between each set)

 

Assistance movements for upper body:

5 rounds

20 heavy kettlebell swings (Russian style)

1x each of the TTB complexes from today’s Level 3 class

 

 

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