i am on week 8 of doing a fat loss program, and its going great. i have been doing the workout you mentioned in the twitter fat loss workout 3 times a week:
3 power snatch from hang (75% of max)
then 15 burpees
then 3 hang cleans with same weight as first.
damn, what a good workout! i started at being able to do 5 sets, now im up to 13. i take two minutes rest between each set, but thats what i am having a question on. should i take more rest inbetween sets to give my heart a chance to go to a slower rate before spiking my HR again? also, i have been doing the full protocol minus FINiBARs during it and it helps alot. wondering if you could chime in on how to set up the workout better if i should.
also, one more thing… do i start the Hang Cleans from the floor? or are they just from the hang like the power snatches. ive been doing them from the hang.
i am on week 8 of doing a fat loss program, and its going great. i have been doing the workout you mentioned in the twitter fat loss workout 3 times a week:
3 power snatch from hang (75% of max)
then 15 burpees
then 3 hang cleans with same weight as first.
damn, what a good workout! i started at being able to do 5 sets, now im up to 13. i take two minutes rest between each set, but thats what i am having a question on. should i take more rest inbetween sets to give my heart a chance to go to a slower rate before spiking my HR again? also, i have been doing the full protocol minus FINiBARs during it and it helps alot. wondering if you could chime in on how to set up the workout better if i should. [/quote]
Once you double your sets (e.g. from 5 to 10) reduce the rest intervals by 15-30 seconds.
For example, if you started at 5 rounds with 2 minutes of rest, once you are up to 10 drop down to 1:30 minutes of rest (you will probably get only 7-8 rounds)
If you can reach 15 rounds, drop another 15 seconds (you will probably only get 10-12)…
For example:
Session 1: 5 rounds - 2 min rest
Session 2: 7 rounds - 2 min rest
Session 3: 8 rounds - 2 min rest
Session 4: 10 rounds - 2 min rest (drop rest at next workout)
Session 5: 7 rounds - 1.30 min rest
Session 6: 9 rounds - 1.30 min rest
Session 7: 10 rounds - 1.30 min rest
Session 8: 12 rounds - 1.30 min rest
Session 9: 13 rounds - 1.30 min rest
Session 10: 14 rounds - 1.30 min rest
Session 11: 15 rounds - 1.30 min rest (drop rest at next workout)
Session 12: 11 rounds - 1.15 min rest
Session 13: 13 rounds - 1.15 min rest
[quote]dayne_lathrop wrote:
also, one more thing… do i start the Hang Cleans from the floor? or are they just from the hang like the power snatches. ive been doing them from the hang.[/quote]
The term ‘‘from the hang’’ or ‘‘hang…’’ refers to the starting position. If there is the term ‘‘hang’’ in the name of the exercises, the movement is started from the hang. If there is the term ‘‘blocks’’ then the movement is started from the blocks. If there is the term ‘‘floor’’ or if there is no specification regarding the starting position, the lift starts from the floor.
The term ‘‘power’’ refers to the catch position of the movement. Power means that you catch the bar going no deeper than a quarter squat.
The term ‘‘squat’’ refers to catching the bar anywhere from a half squat to a full squat.
The term ‘‘split’’ refers to catching the bar in a split (lunge-like) position.
The term ‘‘muscle’’ means that you catch the bar with no knee bend at all.
CT, thanks for clarifying some of the terminology. I had “from the hang” figured out, but wasn’t totally sure about all of the others.
by the way, i’ve been reading your section of the forums religiously for months now and might as well say that i really appreciate all the insight you provide and greatly respect your work.
alright so today i went from 2 minutes rest down to a minute and a half rest, and i got to 10 sets. By the end of it, my legs were on FIRE because of the burpees. looking forward to wednesday, going to try for 12 sets.
BTW - What else are you doing besides the Hockey Workout/Thibinator? The Hockey Workout/Thibinator could almost be a stand-alone program, at least for a few weeks anyway.
i do a full body weight workout twice a week, lasting about 45 minutes. i apply principles from the i bodybuilder program into my routine. i do about 6-7 exercises, 4-6 sets of 3 reps up until max force point (sometimes i work up to max load point for 2 reps).
hey coach i had one more question if you dont mind. if i were also going to do a 25 minute light cardio session that same day as the workout would it be better to:
1.) do 25 min of ssc in the morning fasted except for a scoop of mag10 before
or
2.) do 25 min of ssc right after the workout listed above
i have been doing the morning cardio, but i am wondering if doing it after the workout session would be more effective. i ask this cus i am not sure if i could consider that type of workout a lactate inducing workout.
today was my second session after dropping down to only a minute and a half rest between each set, and i mustered the will to do 13 sets. it was hard as hell, my legs felt like pudding, but all in all it was worth it. so next time i am going to shoot for 14 or 15 sets. if i get to 15, i know its time to reduce rest to a minute and 15 seconds. damn.
today was my second session after dropping down to only a minute and a half rest between each set, and i mustered the will to do 13 sets. it was hard as hell, my legs felt like pudding, but all in all it was worth it. so next time i am going to shoot for 14 or 15 sets. if i get to 15, i know its time to reduce rest to a minute and 15 seconds. damn.[/quote]
I give you props for just doing 13 sets of burpees! How much weight do use for the snatch and clean?
update- today i did 14 sets with 1 and a half minutes rest in beween. still hard as hell, dont really know how i push myself to do it, but i do. im all for pushing my body to the limit, feeling like im going to drop from exhaustion (within safe means). my goal is to be able to do 15 sets with only a minute rest in between each set, so hopefully i will get there soon enough.
and as for the weight i use, i only use 90 pounds. I KNOW, thas EXTREMELY light for most people reading this, but thats 75% of my one rep max. i know the workout varies alot depending on individual strength. im 5’8 and only weigh 155, still quite the beginner as far as “building muscle” goes. i love conditioning work though. after i reach my goal with this workout and get very lean, i am going to start the i bodybuilder program and see how i fair with it. im a patient guy so im just hoping for the best!
Good work dayne_lathrop. I have been doing this workout as well for the past month or so. My workout includes the sprinting though. At my gym I am able to run across the gym floor. Here is what I done a couple of days ago.
1a-hang power snatch-3 reps with 115 lbs
1b-sprint across and back the gym floor 6x, which is about 30 seconds in total
1c-hang power clean-3 reps with 115 lbs.
I done the circuit 10x, starting with 60 seconds rest between each circuit then going to 75 seconds at circuit #7. My goal would be to get all 10 circuits with 60 seconds rest, then move up in weight. I am 5’10 and weigh 178lbs, 38 yrs old. I have been doing the workout 2x per week along with other forms of “resistance metabolic work”. I follow CT’s principles on my Strength training days(done 4x per week).
[quote]dayne_lathrop wrote:
update- today i did 14 sets with 1 and a half minutes rest in beween. still hard as hell, dont really know how i push myself to do it, but i do. im all for pushing my body to the limit, feeling like im going to drop from exhaustion (within safe means). my goal is to be able to do 15 sets with only a minute rest in between each set, so hopefully i will get there soon enough.
and as for the weight i use, i only use 90 pounds. I KNOW, thas EXTREMELY light for most people reading this, but thats 75% of my one rep max. i know the workout varies alot depending on individual strength. im 5’8 and only weigh 155, still quite the beginner as far as “building muscle” goes. i love conditioning work though. after i reach my goal with this workout and get very lean, i am going to start the i bodybuilder program and see how i fair with it. im a patient guy so im just hoping for the best![/quote]
Hey, 90 lbs. is nothing to sneeze at given your weight. I’m your height, weigh considerably more, and I only use 55 kg (about 121 lbs.). What’s sad is I’ve been training the Olympic lifts, but my snatch technique still sucks. My clean is better, and the cleans feel light compared to the snatch weight. Although I realize that this is not supposed to be a strength workout, my goal is to try to do these with at least 60 kg. That will make for a killer power endurance workout. I was out of town last week and did other workouts this week so I’m behind on my Hockey Workouts, but I intend to continue with them. They seem to hit a sweet spot with me.
This has turned into a little support thread for those of us doing the workout. I think we may need it.
[quote]dayne_lathrop wrote:
update- today i did 14 sets with 1 and a half minutes rest in beween. still hard as hell, dont really know how i push myself to do it, but i do. im all for pushing my body to the limit, feeling like im going to drop from exhaustion (within safe means). my goal is to be able to do 15 sets with only a minute rest in between each set, so hopefully i will get there soon enough.
and as for the weight i use, i only use 90 pounds. I KNOW, thas EXTREMELY light for most people reading this, but thats 75% of my one rep max. i know the workout varies alot depending on individual strength. im 5’8 and only weigh 155, still quite the beginner as far as “building muscle” goes. i love conditioning work though. after i reach my goal with this workout and get very lean, i am going to start the i bodybuilder program and see how i fair with it. im a patient guy so im just hoping for the best![/quote]
Hey, 90 lbs. is nothing to sneeze at given your weight. I’m your height, weigh considerably more, and I only use 55 kg (about 121 lbs.). What’s sad is I’ve been training the Olympic lifts, but my snatch technique still sucks. My clean is better, and the cleans feel light compared to the snatch weight. Although I realize that this is not supposed to be a strength workout, my goal is to try to do these with at least 60 kg. That will make for a killer power endurance workout. I was out of town last week and did other workouts this week so I’m behind on my Hockey Workouts, but I intend to continue with them. They seem to hit a sweet spot with me.
This has turned into a little support thread for those of us doing the workout. I think we may need it.
[/quote]
indeed it has
im wondering how many people have attempted this workout…
did 14 sets again…BUT, this time i added 5 pounds! i was surprised that i got that far with the additional weight! next time im shooting for the big 15
todays update: i finally got to 15 sets with only 1 1/2 minutes rest between each set. and thats because last session i added 5 pounds to the bar, which i did this time again. things are looking good. next time going to see how many i can do with only 1min 15 sec rest.
