Oly's In Fat Loss Workout

Training Bodybuilding
1

For anyone who’s incorporated Olympic Lifts into a Fat Loss workout: What have you found to be successful?

Thanks in advance.

I’ll post my current routine below…

2

So I’m basically asking for advice on how to set up the Day 1 (Fri) Workout which has Olympic Lifts in them.
Here’s my current weekly split:

DAY 1 - FRI - Wts 1 (Oly’s and Upper Heavy)

  1. DB Snatch 2 x 3-5 w/30-60s rest
  2. Full Clean 4/3/2/2 w/3-5m rest
    3a. BB Swiss Ball Press 3x3 w/90s
    3b. Pullups 3x3 w/90s
  3. DL, Hang CL, Fr SQ, Jerk Complex 2-4 x 4-6 w/2m
  4. Wt’d Inc Curls 3 x 4-6 w/1m

DAY 2 - SAT - Track 1: Fast Runs

  1. 4-6 x 300m runs w/5-6m rest
  2. 8-12 sets of various ab movements

DAY 3 - SUN - Wts 2: Upper, Hi Vol
1a. DB Swiss Ball Press 3 x 8-15 for everything
1b. Wide-Grip Over-Hand Pulldowns
2a. Stand BB Curl
2b. OH DB Shoulder Press
3a. Seated Row
3b. Dec Cambered Bar BP
4a. EZ Scott Curls
4b. Wrist DB Curls
5a. 45deg Prone DB Ext
5b. Wrist DB Ext

DAY 4 - MON
Break Dancing for ~1 hr

DAY 5 - TUES - Track 2: Calisthenics & Tempo Runs

  1. Cali 1 x 30s w/20s rest
  2. Cali 2 x 30s w/20s
  3. Cali 1 x 30s w/20s
  4. Cali 2 x 30s w/20s
  5. 90s Run w/2m rest

Repeat circuit 4-6 times, switching Cali’s each set.
Calisthenics = Pushups, Chinees, Squat Thrusts, Duck Walks, Supermans, Various Abs, Jumping Jacks, Car Push/Pull, Dips, Pullups…

DAY 6 - WED
Wakeboarding, 3 x 20m rides over 2hr time period.

DAY 7 - TH
OFF Completely

I’d really appreciate any help, thanks.

3

Hey Nathan,

Just a quick note on oly lifts in fat loss.

I started doing CT OVT training for fat loss a few months ago, and I remember in his commentary of his program and progress afterwards he should have incorporated oly lifts into his training. Needless to say, oly lifts can be neurally draining and might be difficult to incorporate into a program where you are looking at high-intensity (i.e. meltdown or OVT) training in which you want to get your lactic acid metabolism going. However, because you are providing such a huge power output per lift, they are incredible in boosting metabolism, maintaining strength, and even providing slight muscular hypertrophy even in a maintenance or reduced calorie diet. My only recommendation is that if your workouts are suffering from excessive neural fatigue due to oly lifts, cut back on them and look to compromise with high-intensity (close to 1rm) lifts instead.

good luck!

D

4

Nathen,
Maybe you programs structure is the problem. You could try a Monday, Friday oly lift workouts and do your cali’s on wed. A Monday clean, Friday snatch workout has always worked well for me.
Good luck
WIll42