AoN.DimSum Profile Blog Joined September 2008 United States 2983 Posts Last Edited: 2011-09-26 04:09:52 #1 Introduction

Welcome to the Olympic Weightlifting Thread! This thread will consist of technique critiques, general programming, and anything else that pertains to oly lifting.

Olympic Weightlifting has only two competition lifts, the snatch and the clean and jerk. Incorporating these lifts into your program whether for other sports or general training will increase your explosiveness and power. Also, picking Olympic Weightlifting as a sport is great, since I consider all body types to work well. Hard work and will-power is all that you need.

Learning these lifts will take years of training to perfect, remember that technique is most important. Since people have different body types and technique is taught differently everywhere, form will not be the same. I can guide you to a good technique, but it will be you to adjust it to optimally use your strength to translate to the lifts.

A lot of people are asking about power clean form,which I will make a special section. Please post videos of yourself so I and others can critique your technique.



How to grip the bar for the snatch and clean

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This is the safest way to grip the bar. Thumb goes under the bar and other fingers will wrap over the finger for a more secure grip.



Snatch

The snatch is moving a barbell from the ground to overhead in one movement. It’s a bit hard to explain so I’ll just show a video of my favorite snatchers.

Welcome to the Olympic Weightlifting Thread! This thread will consist of technique critiques, general programming, and anything else that pertains to oly lifting.Olympic Weightlifting has only two competition lifts, the snatch and the clean and jerk. Incorporating these lifts into your program whether for other sports or general training will increase your explosiveness and power. Also, picking Olympic Weightlifting as a sport is great, since I consider all body types to work well. Hard work and will-power is all that you need.Learning these lifts will take years of training to perfect, remember that technique is most important. Since people have different body types and technique is taught differently everywhere, form will not be the same. I can guide you to a good technique, but it will be you to adjust it to optimally use your strength to translate to the lifts.A lot of people are asking about power clean form,which I will make a special section. Please post videos of yourself so I and others can critique your technique.This is the safest way to grip the bar. Thumb goes under the bar and other fingers will wrap over the finger for a more secure grip.The snatch is moving a barbell from the ground to overhead in one movement. It’s a bit hard to explain so I’ll just show a video of my favorite snatchers.



A video by Coach Pendlay is an awesome starter for learning the snatch.

http://californiastrength.com/videos/viewvideo/41/snatch/snatch-video-how-to-part-one

http://californiastrength.com/videos/viewvideo/42/snatch/snatch-video-how-to-part-two

http://californiastrength.com/videos/viewvideo/43/snatch/snatch-video-how-to-part-three



I will try to break down the snatch in writing to the best of my abilities. It might be just easier to look at the technique videos and go from there.

I provided a picture sequence of the snatch. If you ever have a chance to look at Rob Macklem’s pictures, they are amazing. He covers a lot of weightlifting events.

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I. The Start Position

This varies a lot on body type, but the general advice is pretty much the same. Keep hips low, back flat, and chest up. Feet width varies but I like it a little closer. Also look at his shoulder positioning, it is positioned over the bar.



II. First Pull (1-3 pictures)

This is the pull off the floor to the knee. The bar should be pulled toward the body while keeping your back tight and shoulders over the bar. I can’t stress this enough until you start doing this yourself. The back angle should be the same as your start position, and this should stay the same throughout the first pull.









III. Second Pull (pictures 3-6)

After passing the the knee, move the bar into your hips. Back angle will become more and more vertical. As the bar gets to a certain point(depends on you, but higher up on the thigh, the better), drive with your hips into the bar and shrug your shoulders up.



(credits to youtube user irishmarc1)



IV. Third pull (7-9)

This pull is how lifters drop under the weight. World class lifters in this phase are very quick to get under the bar. To get under the bar, you have to “pull” yourself under. Dropping/falling under the weight will not get you anywhere. This is hard to explain, but I’m sure you will understand once you start lifting.



V. Catch (10-12)

Spread your feet sideways to give yourself a bigger base and lockout your arms forcefully. Make sure you have the bar locked out before you recover.



VI. Recover

Just an overhead squat, remember keep your core tight and chest up. I. The Start PositionThis varies a lot on body type, but the general advice is pretty much the same. Keep hips low, back flat, and chest up. Feet width varies but I like it a little closer. Also look at his shoulder positioning, it is positioned over the bar.II. First Pull (1-3 pictures)This is the pull off the floor to the knee. The bar should be pulled toward the body while keeping your back tight and shoulders over the bar. I can’t stress this enough until you start doing this yourself. The back angle should be the same as your start position, and this should stay the same throughout the first pull.III. Second Pull (pictures 3-6)After passing the the knee, move the bar into your hips. Back angle will become more and more vertical. As the bar gets to a certain point(depends on you, but higher up on the thigh, the better), drive with your hips into the bar and shrug your shoulders up.(credits to youtube user irishmarc1)IV. Third pull (7-9)This pull is how lifters drop under the weight. World class lifters in this phase are very quick to get under the bar. To get under the bar, you have to “pull” yourself under. Dropping/falling under the weight will not get you anywhere. This is hard to explain, but I’m sure you will understand once you start lifting.V. Catch (10-12)Spread your feet sideways to give yourself a bigger base and lockout your arms forcefully. Make sure you have the bar locked out before you recover.VI. RecoverJust an overhead squat, remember keep your core tight and chest up.



Another video showing the technique.

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Clean and Jerk

Clean and jerk is a two part lift. The clean is a movement bringing the bar from the ground to your shoulders. Then the jerk is moving the the bar from the shoulders to overhead.

Good example

A video by Coach Pendlay is an awesome starter for learning the snatch.I will try to break down the snatch in writing to the best of my abilities. It might be just easier to look at the technique videos and go from there.I provided a picture sequence of the snatch. If you ever have a chance to look at Rob Macklem’s pictures, they are amazing. He covers a lot of weightlifting events.Another video showing the technique.Clean and jerk is a two part lift. The clean is a movement bringing the bar from the ground to your shoulders. Then the jerk is moving the the bar from the shoulders to overhead.Good example



(oh man I love these sequence pictures)

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Clean

Technique videos

http://californiastrength.com/videos/viewvideo/44/clean/clean-how-to-video-part-one

http://californiastrength.com/videos/viewvideo/45/clean/clean-how-to-video-part-two

http://californiastrength.com/videos/viewvideo/46/clean/clean-how-to-video-part-three

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I. Start position

Grip will be closer than the snatch, but it depends on you. Remember stay on your heels, chest up, hips low.



II. First pull

Keep hips low and chest up. Stay on your heels and keep that back position.



III. Second Pull

Remember to bring the bar to your hips! Drive hard with your hips and shrug with your shoulders!





IV. Third Pull

This again is the pull under. Faster speed under the bar will translate to more weight!



V. Catch

Drive your elbows up as fast as possible. Try to time receiving the bar onto your shoulders at the apex of the barpath. This would reduce the possibly of the bar crashing on top of you which will throw off the rest of your lift.



VI. Recover

This is just a front squat, keep your elbows high and drive hard out.If you find yourself stuck at the bottom, try bouncing to get out of the hole.

I. Start positionGrip will be closer than the snatch, but it depends on you. Remember stay on your heels, chest up, hips low.II. First pullKeep hips low and chest up. Stay on your heels and keep that back position.III. Second PullRemember to bring the bar to your hips! Drive hard with your hips and shrug with your shoulders!IV. Third PullThis again is the pull under. Faster speed under the bar will translate to more weight!V. CatchDrive your elbows up as fast as possible. Try to time receiving the bar onto your shoulders at the apex of the barpath. This would reduce the possibly of the bar crashing on top of you which will throw off the rest of your lift.VI. RecoverThis is just a front squat, keep your elbows high and drive hard out.If you find yourself stuck at the bottom, try bouncing to get out of the hole.



Power Clean

A power clean is just a clean that is caught above thighs above parallel. Technique will be the same.





Jerk

(I can’t seem to find a helpful tutorial or any sequence photos. )There are three styles of jerks, split, power, and squat. These styles are only for how to recover out of the jerk. Remember the jerk is mostly leg drive and not pressing with the upper body.

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I. Start position

Stand straight and reposition hands for the jerk. This hand positioning varies on lifters, so try to find out what works for you. Keep your chest up and core tight.





II. Dip

HEELS HEELS HEELS, Stay on your heels the entire time! Keep a controlled descent with your hips and keep your body straight. How low you dip is also preference. Too shallow and you lose leg drive, while dipping high might not get enough leg drive.







III. Drive

At this point, you will have to push straight up with your legs out of the dip. Keep your chest up and push your head out of the way!! Bar should be pushed to the back of your head.





A good video

http://olyathlete.com/video/jerk-dip-and-drive



(fun exercise for the dip and drive)

http://vimeo.com/13661179



IV. Catch

In this portion, the lifter has to drop under the bar. So drop the hips and move your feet fast! Also lockout those arms.



A. Split Jerk



Most people use this style. The more comfortable leg goes first. The lifter should be stable in the split. Back leg can be straight out or bent under the hip.



B. Power/Push Jerk



This is probably the easiest to learn since you only have to slide your feet out a little bit. You need to drive the bar higher than the split to catch this though.

C. Squat Jerk



This is by far the most difficult jerk because you will have to drop into a squat. I wouldn’t recommend this.



V. Recover

For the squat/ power jerk, the lifter will just have to stand straight up. Split jerkers will need to bring both feet together before they complete the lift. Always recover with the front foot first, then back. I have seen so many lifts lost because the lifter brings their back foot back first. FRONT FOOT ALWAYS!





Stand straight and reposition hands for the jerk. This hand positioning varies on lifters, so try to find out what works for you. Keep your chest up and core tight.HEELS HEELS HEELS, Stay on your heels the entire time! Keep a controlled descent with your hips and keep your body straight. How low you dip is also preference. Too shallow and you lose leg drive, while dipping high might not get enough leg drive.At this point, you will have to push straight up with your legs out of the dip. Keep your chest up and push your head out of the way!! Bar should be pushed to the back of your head.A good video(fun exercise for the dip and drive)In this portion, the lifter has to drop under the bar. So drop the hips and move your feet fast! Also lockout those arms.A. Split JerkMost people use this style. The more comfortable leg goes first. The lifter should be stable in the split. Back leg can be straight out or bent under the hip.B. Power/Push JerkThis is probably the easiest to learn since you only have to slide your feet out a little bit. You need to drive the bar higher than the split to catch this though.C. Squat JerkThis is by far the most difficult jerk because you will have to drop into a squat. I wouldn’t recommend this.For the squat/ power jerk, the lifter will just have to stand straight up. Split jerkers will need to bring both feet together before they complete the lift. Always recover with the front foot first, then back. I have seen so many lifts lost because the lifter brings their back foot back first. FRONT FOOT ALWAYS!



Barpath

S curve

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The S curve is what how the bar should move up your body. This line varies between lifters but it will generally look like this. The bar should stay as close to your body as possible. Once the bar gets away from your body, you will lose leverage.



You can take a sideview video of your lifts and see for yourself. Here is a free program that you can use to outline the barpath.



Programming

There are many ways to program, but I always liked Pendlay’s approach.

(I’m not sure if this link still works, can anyone get into it?)

Basically a beginner would want to start with three days a week. After a couple weeks/months, you can add another workout.

[quote=from Pendlay’s article]

Workout 1 Workout 2 Workout 3



Snatch Sn. Pull + H. Sn (knee) Snatch

C. pull + Clean (knee) clean and jerk C. pull + H. Clean (hip)

Push press or push jerk Front squat Neck Jerk

Back squat complex 1 Back squat

Complex complex 2 complex



Workout 4 Workout 5 Workout 6



Sn. Pull + H. Sn. (hip) Snatch H. Sn. (hip) + H. Sn. (knee)

Clean and Jerk Clean (hip) + H. Clean (knee) Clean and jerk

Back squat Bench Press or Military Press Back squat

Complex 1 Front squat complex 1

Complex 2 complex complex 2

[/quote]



Complexes are described as plyometrics, core work, conditioning with kettlebells and prehab work.



Another approach is how my own coach sets it up. I modified it a little bit.

Day 1 Day 2 Day 3

snatch clean snatch

snatch pulls rack jerks clean and jerk

front squat clean pulls back squat

push press back squat core

core core



NEVER add weight when starting to learn the snatch and clean and jerk. Use a broomstick first and practice the movements, then progress to a barbell. Strength exercises(pulls, squats, press,etc) are for making you stronger while you learn the lifts. Never neglect getting stronger. Technique and strength go hand in hand.





Variety of exercises

Eventually you would want to add more exercises into your workout. Here is a good link for more variety which shows each exercise:



This isn’t for beginners but different exercises can be a great place to strengthen weak points in your lift. If you check out the first link in resources, the Chinese training system can give you different ideas.



Flexibility

Sometimes newer lifters will run into trouble with the lifts because of the lack of flexibility. Here aresome videos from my favorite youtube channel, Mobility Workout of the Day!



Snatch

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clean and jerk

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Conclusion

This might be a bit too technical, but I felt that I should write some things in words instead of showing videos. If you see any errors or aren’t clear about certain things please tell me.



Lastly, if you are really serious about Olympic Weightlifting, get a coach and join a real oly weightlifting club. Watching and reading guides can only do so much. A watchful eye of a coach will do wonders to your technique and fix bad habbits.



REMEMBER TECHNIQUE FIRST

Good Luck!



Resources

(A look into the Chinese training system)

(articles on russian training and competitions)

(my favorite forums to visit)

(another great place to visit)

(I think this is the most popular forums, but there is a lot of bickering)

(Interesting website with a lot of history.) (oh man I love these sequence pictures)Technique videosA power clean is just a clean that is caught above thighs above parallel. Technique will be the same.(I can’t seem to find a helpful tutorial or any sequence photos.)There are three styles of jerks, split, power, and squat. These styles are only for how to recover out of the jerk. Remember the jerk is mostly leg drive and not pressing with the upper body.S curveThe S curve is what how the bar should move up your body. This line varies between lifters but it will generally look like this. The bar should stay as close to your body as possible. Once the bar gets away from your body, you will lose leverage.You can take a sideview video of your lifts and see for yourself. Here is a free program that you can use to outline the barpath. http://www.kinovea.org/en/ There are many ways to program, but I always liked Pendlay’s approach. http://www.pendlay.com/A-Training-System-for-Beginning-Olympic-Weightlifters_df_90.html (I’m not sure if this link still works, can anyone get into it?)Basically a beginner would want to start with three days a week. After a couple weeks/months, you can add another workout.[quote=from Pendlay’s article]Workout 1 Workout 2 Workout 3Snatch Sn. Pull + H. Sn (knee) SnatchC. pull + Clean (knee) clean and jerk C. pull + H. Clean (hip)Push press or push jerk Front squat Neck JerkBack squat complex 1 Back squatComplex complex 2 complexWorkout 4 Workout 5 Workout 6Sn. Pull + H. Sn. (hip) Snatch H. Sn. (hip) + H. Sn. (knee)Clean and Jerk Clean (hip) + H. Clean (knee) Clean and jerkBack squat Bench Press or Military Press Back squatComplex 1 Front squat complex 1Complex 2 complex complex 2[/quote]Complexes are described as plyometrics, core work, conditioning with kettlebells and prehab work.Another approach is how my own coach sets it up. I modified it a little bit.Day 1 Day 2 Day 3snatch clean snatchsnatch pulls rack jerks clean and jerkfront squat clean pulls back squatpush press back squat corecore coreNEVER add weight when starting to learn the snatch and clean and jerk. Use a broomstick first and practice the movements, then progress to a barbell. Strength exercises(pulls, squats, press,etc) are for making you stronger while you learn the lifts. Never neglect getting stronger. Technique and strength go hand in hand.Eventually you would want to add more exercises into your workout. Here is a good link for more variety which shows each exercise: http://www.cathletics.com/exercises/section.php?sectionID=2 This isn’t for beginners but different exercises can be a great place to strengthen weak points in your lift. If you check out the first link in resources, the Chinese training system can give you different ideas.Sometimes newer lifters will run into trouble with the lifts because of the lack of flexibility. Here aresome videos from my favorite youtube channel, Mobility Workout of the Day!Snatchclean and jerkThis might be a bit too technical, but I felt that I should write some things in words instead of showing videos. If you see any errors or aren’t clear about certain things please tell me.Lastly, if you are really serious about Olympic Weightlifting, get a coach and join a real oly weightlifting club. Watching and reading guides can only do so much. A watchful eye of a coach will do wonders to your technique and fix bad habbits.REMEMBER TECHNIQUE FIRSTGood Luck! http://lifthard.com/ (A look into the Chinese training system) http://sportivnypress.com/ (articles on russian training and competitions) http://pendlayforum.com/ (my favorite forums to visit) http://www.cathletics.com/ (another great place to visit) http://goheavy.com/forums/olympic/ (I think this is the most popular forums, but there is a lot of bickering) http://weightliftingexchange.com/ (Interesting website with a lot of history.) by my idol krokkis : "U better hope Finland wont have WCG next year and that I wont gain shitloads of skill, cause then I will wash ur mouth with soap, little man."

AoN.DimSum Profile Blog Joined September 2008 United States 2983 Posts Last Edited: 2011-09-26 04:01:29 #2 o shit not finished yet.... dont look....



btw how do you indent??



k almost finished... by my idol krokkis : "U better hope Finland wont have WCG next year and that I wont gain shitloads of skill, cause then I will wash ur mouth with soap, little man."

BrTarolg Profile Blog Joined June 2009 United Kingdom 3526 Posts #3 I literally was going to make this thread but then aon dimsum made it first haha



I'm Oly lifting atm, my next sesh tomorrow!



All people should try it, especially young people who are first getting into lifting its really good for you, just as good if not better than powerlifting for overall fitness and health

GoTuNk! Profile Blog Joined September 2006 Chile 4466 Posts #4 Awesome, after my powerlifting meeting i'm looking foward to getting the basics of both of these lifts for at least varieties sakes.

MeShiet Profile Joined June 2010 Canada 290 Posts #5 I just noticed that I may have been doing power clean and jerk rather than a full clean just because I feel like if I can catch it higher than parallel I should. Does that go against regulations for competition lifting at all? If you die this way, you won't live to tell anyone how you died

Ludrik Profile Blog Joined June 2008 Australia 523 Posts Last Edited: 2011-09-26 04:05:40 #6

I was actually just watching some lifts on youtube. I love this video:

Squat jerks just look so impressive.



EDIT:

Actually check out his WR snatch as well. The mans a beast!

Squat jerks just look so impressive.EDIT:Actually check out his WR snatch as well. The mans a beast! Only a fool would die laughing. I was a fool.

AoN.DimSum Profile Blog Joined September 2008 United States 2983 Posts Last Edited: 2011-09-26 04:07:41 #7 No, you are allowed to power clean at meets.



@ludik haha I use to squat jerk a lot. I now just power jerk. dimas videos are always nice to watch. There are some videos of him in the training hall that are really impressive. by my idol krokkis : "U better hope Finland wont have WCG next year and that I wont gain shitloads of skill, cause then I will wash ur mouth with soap, little man."

RosaParksStoleMySeat Profile Joined December 2009 Japan 921 Posts #8



Anyway, here is my current program. I'm liking it a lot so far. Remember that each lift goes up between 2% and 3% each week:

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Tuesday:



Back Squat @ 75%, 3x10

Clean and Jerk to max

Push Press @ 75%, 5x5



Wednesday:



Power Snatch @ 60% (of snatch), 2x3

Power Clean and Jerk @ 60% (of C&J), 2x3

Pull ups, 3x max



Thursday:



Deadlift @ 80%, 3x3

Bench Press @ 75%, 5x5

Pull ups, 3x 75% of Wednesday



Saturday:



Front Squat @ 75%, 3x5

Snatch, max for the day

Press @ 75%, 3x5



Sunday:



2-position Snatch @ 60%, 4 sets

2-position Clean @ 60%, 4 sets

Push jerk + Jerk @ 60% (of jerk), 4 sets

Pull ups, 3x max





I got this from Greg Everett's book on Olympic lifting. My first week on it I gained 1.5kg, so I'm hoping to keep these gains consistent for the next 8 weeks. Somewhere in the middle there's also a deload week, but I didn't put that info here. Whoo! Nice thread DimSum. I'm actually on an Olympic weightlifting program right now, just learning the lifts and trying to put on some quality mass. I'm having trouble transitioning from a power clean to a full clean. As of right now I'm just going into a front squat after catching the bar every time and then bouncing back up. This of course limits the amount of weight I can do, although I'm pretty sure I'm a better puller than squatter anyway so my power clean and full clean wouldn't be too different. IIRC, your PC ranges between 80% and 90% of your full clean, right?Anyway, here is my current program. I'm liking it a lot so far. Remember that each lift goes up between 2% and 3% each week:I got this from Greg Everett's book on Olympic lifting. My first week on it I gained 1.5kg, so I'm hoping to keep these gains consistent for the next 8 weeks. Somewhere in the middle there's also a deload week, but I didn't put that info here.

AoN.DimSum Profile Blog Joined September 2008 United States 2983 Posts #9 I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans.

Also I don't know much on percentages, most of that stuff is from Russian literature.



btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right? by my idol krokkis : "U better hope Finland wont have WCG next year and that I wont gain shitloads of skill, cause then I will wash ur mouth with soap, little man."

RosaParksStoleMySeat Profile Joined December 2009 Japan 921 Posts Last Edited: 2011-09-26 05:47:33 #10 On September 26 2011 13:48 AoN.DimSum wrote:

I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans.

Also I don't know much on percentages, most of that stuff is from Russian literature.



btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right?



I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.



As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.



The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:



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Tuesday:



Back Squat @ 85% (of week 4), 3x6

Clean and Jerk @ 85% (of week 4), 1x1

Push Press @ 85% (of week 4), 5x3



Wednesday:



Power Snatch @ 60% (of snatch), 1x3

Power Clean and Jerk @ 60% (of CJ), 1x3

Pull ups, 3 x 85% of last week's reps



Thursday:



Deadlift @ 85% (of week 4), 3x1

Bench Press @ 85% (of week 4), 5x3

Pull ups, 3 x 75% of Tuesday



Saturday:



Front Squat @ 85% (of week 4), 3x3

Snatch @ 85% (of week 4), 1x1

Press @ 85% (of week 4), 3x3



Sunday:



2-position Snatch @ 60%, 2 sets

2-position Clean @ 60%, 2 sets

Push Jerk + Jerk @ 60% (of jerk), 2 sets

Pull-ups, 3 x 85% of last week's reps





And here is the final week:



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Tuesday:



Back Squat @ 85%, 1x2

Clean and Jerk @ 75%, 1x3

Push Press @ 85%, 1x2



Wednesday:



Snatch @ 75%, 1x3

Bench Press @ 75%, 2x2



Thursday:



Power Snatch @ 60%, 1x3

Power Clean and Jerk @ 60%, 1x3



[Take two days off]



Sunday:



Test 1RMs on any lift you want.





Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean. I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:And here is the final week:Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean.

Zafrumi Profile Joined June 2009 Switzerland 1271 Posts #11 everyone who has lifted weights before should give it a try imo Oly lifting is awesome! I did pendlays program for like 2 months and i liked it aloteveryone who has lifted weights before should give it a try imo "Strong people are harder to kill than weak people and more useful in general" -Mark Rippetoe

Mattchew Profile Blog Joined December 2010 United States 5540 Posts Last Edited: 2011-09-26 15:00:28 #12





not the picture I would have used lol but great thread not the picture I would have used lol but great thread There is always tomorrow nshs.seal.

AoN.DimSum Profile Blog Joined September 2008 United States 2983 Posts #14 On September 26 2011 14:45 RosaParksStoleMySeat wrote:

Show nested quote +

On September 26 2011 13:48 AoN.DimSum wrote:

I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans.

Also I don't know much on percentages, most of that stuff is from Russian literature.



btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right?



I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.



As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.



The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:



+ Show Spoiler +

Tuesday:



Back Squat @ 85% (of week 4), 3x6

Clean and Jerk @ 85% (of week 4), 1x1

Push Press @ 85% (of week 4), 5x3



Wednesday:



Power Snatch @ 60% (of snatch), 1x3

Power Clean and Jerk @ 60% (of CJ), 1x3

Pull ups, 3 x 85% of last week's reps



Thursday:



Deadlift @ 85% (of week 4), 3x1

Bench Press @ 85% (of week 4), 5x3

Pull ups, 3 x 75% of Tuesday



Saturday:



Front Squat @ 85% (of week 4), 3x3

Snatch @ 85% (of week 4), 1x1

Press @ 85% (of week 4), 3x3



Sunday:



2-position Snatch @ 60%, 2 sets

2-position Clean @ 60%, 2 sets

Push Jerk + Jerk @ 60% (of jerk), 2 sets

Pull-ups, 3 x 85% of last week's reps





And here is the final week:



+ Show Spoiler +

Tuesday:



Back Squat @ 85%, 1x2

Clean and Jerk @ 75%, 1x3

Push Press @ 85%, 1x2



Wednesday:



Snatch @ 75%, 1x3

Bench Press @ 75%, 2x2



Thursday:



Power Snatch @ 60%, 1x3

Power Clean and Jerk @ 60%, 1x3



[Take two days off]



Sunday:



Test 1RMs on any lift you want.





Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean. I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:And here is the final week:Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean.





I might buy this book, it sounds pretty good. I might buy this book, it sounds pretty good. by my idol krokkis : "U better hope Finland wont have WCG next year and that I wont gain shitloads of skill, cause then I will wash ur mouth with soap, little man."

RosaParksStoleMySeat Profile Joined December 2009 Japan 921 Posts Last Edited: 2011-09-27 08:36:36 #15 On September 27 2011 02:53 AoN.DimSum wrote:

Show nested quote +

On September 26 2011 14:45 RosaParksStoleMySeat wrote:

On September 26 2011 13:48 AoN.DimSum wrote:

I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans.

Also I don't know much on percentages, most of that stuff is from Russian literature.



btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right?



I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.



As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.



The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:



+ Show Spoiler +

Tuesday:



Back Squat @ 85% (of week 4), 3x6

Clean and Jerk @ 85% (of week 4), 1x1

Push Press @ 85% (of week 4), 5x3



Wednesday:



Power Snatch @ 60% (of snatch), 1x3

Power Clean and Jerk @ 60% (of CJ), 1x3

Pull ups, 3 x 85% of last week's reps



Thursday:



Deadlift @ 85% (of week 4), 3x1

Bench Press @ 85% (of week 4), 5x3

Pull ups, 3 x 75% of Tuesday



Saturday:



Front Squat @ 85% (of week 4), 3x3

Snatch @ 85% (of week 4), 1x1

Press @ 85% (of week 4), 3x3



Sunday:



2-position Snatch @ 60%, 2 sets

2-position Clean @ 60%, 2 sets

Push Jerk + Jerk @ 60% (of jerk), 2 sets

Pull-ups, 3 x 85% of last week's reps





And here is the final week:



+ Show Spoiler +

Tuesday:



Back Squat @ 85%, 1x2

Clean and Jerk @ 75%, 1x3

Push Press @ 85%, 1x2



Wednesday:



Snatch @ 75%, 1x3

Bench Press @ 75%, 2x2



Thursday:



Power Snatch @ 60%, 1x3

Power Clean and Jerk @ 60%, 1x3



[Take two days off]



Sunday:



Test 1RMs on any lift you want.





Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean. I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:And here is the final week:Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean.





I might buy this book, it sounds pretty good. I might buy this book, it sounds pretty good.



It's recommended by both Pendlay and Burgener, although it's a little bit more aimed at coaches than athletes as far as I can see. I've followed the snatch progression and drills somewhat loosely, and it's done a good job of showing me how to snatch (although I still have that silly donkey kick).



Edit: OK, why the hell can't I just drop down into a full clean like normal people? I brought the bar up to 90kg today and I STILL just power cleaned it like an idiot. I think I'm honestly kind of afraid of pulling myself under the bar because of a mishap I had before where I almost smashed my knee under it. It's recommended by both Pendlay and Burgener, although it's a little bit more aimed at coaches than athletes as far as I can see. I've followed the snatch progression and drills somewhat loosely, and it's done a good job of showing me how to snatch (although I still have that silly donkey kick).Edit: OK, why the hell can't I just drop down into a full clean like normal people? I brought the bar up to 90kg today and I STILL just power cleaned it like an idiot. I think I'm honestly kind of afraid of pulling myself under the bar because of a mishap I had before where I almost smashed my knee under it.

AoN.DimSum Profile Blog Joined September 2008 United States 2983 Posts #16 Don't do any power cleans, start light with full cleans. by my idol krokkis : "U better hope Finland wont have WCG next year and that I wont gain shitloads of skill, cause then I will wash ur mouth with soap, little man."

decafchicken Profile Blog Joined January 2005 United States 19652 Posts #17 On September 27 2011 13:51 RosaParksStoleMySeat wrote:

Show nested quote +

On September 27 2011 02:53 AoN.DimSum wrote:

On September 26 2011 14:45 RosaParksStoleMySeat wrote:

On September 26 2011 13:48 AoN.DimSum wrote:

I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans.

Also I don't know much on percentages, most of that stuff is from Russian literature.



btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right?



I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.



As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.



The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:



+ Show Spoiler +

Tuesday:



Back Squat @ 85% (of week 4), 3x6

Clean and Jerk @ 85% (of week 4), 1x1

Push Press @ 85% (of week 4), 5x3



Wednesday:



Power Snatch @ 60% (of snatch), 1x3

Power Clean and Jerk @ 60% (of CJ), 1x3

Pull ups, 3 x 85% of last week's reps



Thursday:



Deadlift @ 85% (of week 4), 3x1

Bench Press @ 85% (of week 4), 5x3

Pull ups, 3 x 75% of Tuesday



Saturday:



Front Squat @ 85% (of week 4), 3x3

Snatch @ 85% (of week 4), 1x1

Press @ 85% (of week 4), 3x3



Sunday:



2-position Snatch @ 60%, 2 sets

2-position Clean @ 60%, 2 sets

Push Jerk + Jerk @ 60% (of jerk), 2 sets

Pull-ups, 3 x 85% of last week's reps





And here is the final week:



+ Show Spoiler +

Tuesday:



Back Squat @ 85%, 1x2

Clean and Jerk @ 75%, 1x3

Push Press @ 85%, 1x2



Wednesday:



Snatch @ 75%, 1x3

Bench Press @ 75%, 2x2



Thursday:



Power Snatch @ 60%, 1x3

Power Clean and Jerk @ 60%, 1x3



[Take two days off]



Sunday:



Test 1RMs on any lift you want.





Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean. I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:And here is the final week:Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean.





I might buy this book, it sounds pretty good. I might buy this book, it sounds pretty good.



It's recommended by both Pendlay and Burgener, although it's a little bit more aimed at coaches than athletes as far as I can see. I've followed the snatch progression and drills somewhat loosely, and it's done a good job of showing me how to snatch (although I still have that silly donkey kick).



Edit: OK, why the hell can't I just drop down into a full clean like normal people? I brought the bar up to 90kg today and I STILL just power cleaned it like an idiot. I think I'm honestly kind of afraid of pulling myself under the bar because of a mishap I had before where I almost smashed my knee under it. It's recommended by both Pendlay and Burgener, although it's a little bit more aimed at coaches than athletes as far as I can see. I've followed the snatch progression and drills somewhat loosely, and it's done a good job of showing me how to snatch (although I still have that silly donkey kick).Edit: OK, why the hell can't I just drop down into a full clean like normal people? I brought the bar up to 90kg today and I STILL just power cleaned it like an idiot. I think I'm honestly kind of afraid of pulling myself under the bar because of a mishap I had before where I almost smashed my knee under it.



Gotta just commit to getting under the bar. It's kinda scary at first but you just gotta say fuck it and do it. Gotta just commit to getting under the bar. It's kinda scary at first but you just gotta say fuck it and do it. how reasonable is it to eat off wood instead of your tummy?

BouBou.865 Profile Joined December 2010 Netherlands 603 Posts #18 Do you guys actively pull yourself under the bar? What I've been doing now is pulling it as high as I can and a little bit towards me, and then racking it, going as low as I have to go. It's more of a 'pull into rack position' than it is 'pull and get into the rack position'. Playing League of Legends. IGN: Plain Skill

Advocado Profile Blog Joined September 2010 Denmark 940 Posts #19 I might do this once I'm done with SL 5x5. Looks like so much fun, although very technical. Great post DimSum! Way to contribute. http://www.twitch.tv/advocadosc2

RosaParksStoleMySeat Profile Joined December 2009 Japan 921 Posts #20 On September 28 2011 01:11 decafchicken wrote:

Show nested quote +

On September 27 2011 13:51 RosaParksStoleMySeat wrote:

On September 27 2011 02:53 AoN.DimSum wrote:

On September 26 2011 14:45 RosaParksStoleMySeat wrote:

On September 26 2011 13:48 AoN.DimSum wrote:

I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans.

Also I don't know much on percentages, most of that stuff is from Russian literature.



btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right?



I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.



As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.



The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:



+ Show Spoiler +

Tuesday:



Back Squat @ 85% (of week 4), 3x6

Clean and Jerk @ 85% (of week 4), 1x1

Push Press @ 85% (of week 4), 5x3



Wednesday:



Power Snatch @ 60% (of snatch), 1x3

Power Clean and Jerk @ 60% (of CJ), 1x3

Pull ups, 3 x 85% of last week's reps



Thursday:



Deadlift @ 85% (of week 4), 3x1

Bench Press @ 85% (of week 4), 5x3

Pull ups, 3 x 75% of Tuesday



Saturday:



Front Squat @ 85% (of week 4), 3x3

Snatch @ 85% (of week 4), 1x1

Press @ 85% (of week 4), 3x3



Sunday:



2-position Snatch @ 60%, 2 sets

2-position Clean @ 60%, 2 sets

Push Jerk + Jerk @ 60% (of jerk), 2 sets

Pull-ups, 3 x 85% of last week's reps





And here is the final week:



+ Show Spoiler +

Tuesday:



Back Squat @ 85%, 1x2

Clean and Jerk @ 75%, 1x3

Push Press @ 85%, 1x2



Wednesday:



Snatch @ 75%, 1x3

Bench Press @ 75%, 2x2



Thursday:



Power Snatch @ 60%, 1x3

Power Clean and Jerk @ 60%, 1x3



[Take two days off]



Sunday:



Test 1RMs on any lift you want.





Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean. I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:And here is the final week:Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean.





I might buy this book, it sounds pretty good. I might buy this book, it sounds pretty good.



It's recommended by both Pendlay and Burgener, although it's a little bit more aimed at coaches than athletes as far as I can see. I've followed the snatch progression and drills somewhat loosely, and it's done a good job of showing me how to snatch (although I still have that silly donkey kick).



Edit: OK, why the hell can't I just drop down into a full clean like normal people? I brought the bar up to 90kg today and I STILL just power cleaned it like an idiot. I think I'm honestly kind of afraid of pulling myself under the bar because of a mishap I had before where I almost smashed my knee under it. It's recommended by both Pendlay and Burgener, although it's a little bit more aimed at coaches than athletes as far as I can see. I've followed the snatch progression and drills somewhat loosely, and it's done a good job of showing me how to snatch (although I still have that silly donkey kick).Edit: OK, why the hell can't I just drop down into a full clean like normal people? I brought the bar up to 90kg today and I STILL just power cleaned it like an idiot. I think I'm honestly kind of afraid of pulling myself under the bar because of a mishap I had before where I almost smashed my knee under it.



Gotta just commit to getting under the bar. It's kinda scary at first but you just gotta say fuck it and do it. Gotta just commit to getting under the bar. It's kinda scary at first but you just gotta say fuck it and do it.



I think this is exactly it. I'm a bit scared of missing the catch and crushing my knees or something.



OK, today. Full cleans with light weight. Not going to leave the gym without doing plenty of them. I think this is exactly it. I'm a bit scared of missing the catch and crushing my knees or something.OK, today. Full cleans with light weight. Not going to leave the gym without doing plenty of them.

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