I was just wondering if anybody has a program that incorporates the snatch and clean that they have gotten good results from? I like CT’s olympic lifting program but don’t want the whole program centered around the olympic lifts. The goals of the workout would be strength and power.
I have searched around on the site but have not been able to find anything really fitting to what I am looking for. Any help is greatly appreciated!!
GSUPike
Use the Oly Lifts as an initial movement, as a warmup. Or think about the Westside template and find a place to use them on DE days.
Also, the clean and snatch have so much crossover that you may not need to include both of them all of the time.
Snatch is king.
I have been using alternating DB snatches for my warmup and first move of the workout 3x a week for about 3 weeks now. I rotate through 4 different set/rep schemes.
work sets are:
sets X reps
6x3
5x4
8x3
5x5
move up 5 lbs, go back to 6x3
Today will be 8 sets of 3 with the 70 pounder.
Fun, challenging, and seems to be effective. My traps (a longtime deficiency of mine) are looking bigger without currently doing any shrugs.
LA
I’m curious to see CT’s program, but I don’t want the book.
Is it unique, or the only OLifting program some have seen?
If you’re doing a full-body program, you could do a squat variation, a pull from the floor, a press, and an upper-body pull in each session, plus assistance. If you lift three times per week it could look like this:
M
Clean
Back Squat
Bench
DB Row
W
Deadlift
Bulgarian Split Squat
Incline Press
Chin-up
F
Snatch
Front Squat
Military Press
Bent Row
Pick the set/rep scheme, and add whatever assistance you feel is necessary.
[quote]LA wrote:
I have been using alternating DB snatches for my warmup and first move of the workout 3x a week for about 3 weeks now. I rotate through 4 different set/rep schemes.
work sets are:
sets X reps
6x3
5x4
8x3
5x5
move up 5 lbs, go back to 6x3
Today will be 8 sets of 3 with the 70 pounder.
Fun, challenging, and seems to be effective. My traps (a longtime deficiency of mine) are looking bigger without currently doing any shrugs.
LA [/quote]
when you give those reps is that each arm do you switch arms each set and if so what is rest in between
[quote]OneEye wrote:
If you’re doing a full-body program, you could do a squat variation, a pull from the floor, a press, and an upper-body pull in each session, plus assistance. If you lift three times per week it could look like this:
M
Clean
Back Squat
Bench
DB Row
W
Deadlift
Bulgarian Split Squat
Incline Press
Chin-up
F
Snatch
Front Squat
Military Press
Bent Row
Pick the set/rep scheme, and add whatever assistance you feel is necessary.[/quote]
This program seems to be a great one. Could be my next! Where is it from?
[quote]OneEye wrote:
If you’re doing a full-body program, you could do a squat variation, a pull from the floor, a press, and an upper-body pull in each session, plus assistance. If you lift three times per week it could look like this:
M
Clean
Back Squat
Bench
DB Row
W
Deadlift
Bulgarian Split Squat
Incline Press
Chin-up
F
Snatch
Front Squat
Military Press
Bent Row
Pick the set/rep scheme, and add whatever assistance you feel is necessary.[/quote]
This workout looks really good. Thanks for the post
Bill Starrs 5x5 program uses Power Cleans and High Pulls. There are several variations but the Power Cleans replace the Row and the High Pulls replace the Deadlifts in the original version.
They are not included sometimes if the trainee is not familiar with the OLY variations.
[quote]Maldoror wrote:
OneEye wrote:
If you’re doing a full-body program, you could do a squat variation, a pull from the floor, a press, and an upper-body pull in each session, plus assistance. If you lift three times per week it could look like this:
M
Clean
Back Squat
Bench
DB Row
W
Deadlift
Bulgarian Split Squat
Incline Press
Chin-up
F
Snatch
Front Squat
Military Press
Bent Row
Pick the set/rep scheme, and add whatever assistance you feel is necessary.
This program seems to be a great one. Could be my next! Where is it from? [/quote]
I made it up on the spot, but I’ve used that approach (squat, pull, press, upper body pull) in the past. I like to use 5x3 for the cleans, snatches, and deads, and 5x5 for the other compounds.