I am adding in some OL moves.. help...

[b fold the truth]

Ok...I am planning to add some more OL moves to my training...what do you think about all of this? OL moves are NOT my priority at all...the squat, overhead, deadlift, and good morning are my core moves. I would like to add these in for some volume and simple 'practice' and fun variety right now.

How would you set it up with my current routine?

Week 13 May 25th – May 31st



Sunday: Deadlift Variation up to a 5, 3, and 1 RM

Front Squat, 1-5 sets

Pull Throughs 1-3 sets (optional)

Standing Calf Raises, 3 sets of 10 with 315, 335, 357

3-5 Events

Rev Hypers

Abs



Monday: OHP Rack Press

Tate Presses, 3-5 sets

Lying Dbell Tric Extensions

Lat Pull Downs or Chins, 2 sets

Band Rows, 2-6 sets

Face Pulls, 2-4 sets

Curls, 1-3 sets

Thick Bar Work

Abs



Tuesday: Off



Wednesday: Box Squats, 225-275 plus heavy for 6-10 sets of 2, 30-45 sec rest

1-3 heavier sets with gear

GM Variation (light) 3 sets of 5 (optional)

Speed Pulls, 4-10 singles

Pull Throughs, 3-4 sets (optional)

Band Ham Curls (optional)

Leg Extensions (optional)

Rev Hypers or Glute Ham Raises, 3-4 sets (optional)

Calf Raises

Abs



Thursday: Speed Bench 205-225 x 3 x 9 sets, 45 sec rest between sets

315 x 1, 365 x 1 (optional)

Incline Bench, 3 sets of 5, 225-275

JM Press, 3-5 sets of 1-8 reps (185-250)

Tate Presses, 4-6 sets with 35-40’s (optional)

Dbell Cleans, 3-4 sets with mini bands

Rows, 4-8 sets with bands

Hang Cleans, 3-4 sets with thick bar (optional)

Curls, 3-4 sets



Friday: Off



Saturday: Off



I thought about cutting a few things out and focusing more of my back/lat work into OL moves. I was thinking about doing something similar to this:


Monday: Power Snatch, Hang Clean, Push Jerk, Overhead Squat... 3 sets of 5 with each (100-185 on each set of each exercise, low intensity, working on form, using 2 3/8" bar probably)

Wednesday: (not sure if anything on this day) Front Squats, Clean High Pulls or Hang Clean High Pulls. I would use the same reps and weight (approximately) as listed for Monday.


Thursday: Hang Snatch, Power Clean, Push Jerk, Overhead Squat... 3 sets of 5 with each...same as Monday


These would all just be volume work and not super intense. I want to get used to the exercises right now and maybe cut down to 1 or 2x per week here shortly and go a lot heavier. The thick bar will cut down on the amount of weight that I can use greatly anyway.

What do you think?

B True

 

[b fold the truth]

This is what I would add...lightly of course. VERY light!!!!

I left the blank spot for which bar I would use for each day so that I could choose between the regular OL bar, 2" bar, 2 3/8" bar, and the 3" bar.

MONDAY

Power Snatch, ______ bar ________ x 5 ________ x 5 ________x 5



Hang Clean, ______ bar ________ x 5 ________ x 5 ________x 5



Push Jerk, ______ bar ________ x 5 ________ x 5 ________x 5



Overhead Squats, ______ bar ________ x 5 ________ x 5 ________x 5




WEDNESDAY



Front Squats, ______ bar ________ x 5 ________ x 5 ________x 5



Hang Clean High Pulls, ______ bar ________ x 5 ________ x 5 ________x 5

Or

High Pulls, ______ bar ________ x 5 ________ x 5 ________x 5




THURSDAY



Hang Snatch, ______ bar ________ x 5 ________ x 5 ________x 5



Power Clean, ______ bar ________ x 5 ________ x 5 ________x 5



Push Jerk, ______ bar ________ x 5 ________ x 5 ________x 5



Overhead Squat, ______ bar ________ x 5 ________ x 5 ________x 5

 

[coolcolj]

Well if would seem you be neurally fatigued on Monday after the Sunday workout. And in my experience oly lifts are no fun and will have no pop when your down.

Wednesday looks like a better day for it, especially since its a speed day for you as well
But your doing hang cleans the next day - hmmm

maybe Sunday?

 

[coolcolj]

Your doing just about all of them in some of the sessions. I think it's betetr to keep similar ones together in separate sessions.

For example cleans are good when your feeling down and slow, since it's not a speed move like snatches
I tend to do hang powercleans when I feel "dead"

Snatches would be good on your dynamic day. especially from the hang

 

[collegiateLifter]

when are you goin to do those lifts on the given day? i.e. are you gonna do them at the end of the workout or another session altogether?

 

[slinky]

I'm with CCJ.

However, our events session is on Friday. And what we do is perform O-lifts every other Wednesday.

 

[b fold the truth]

Ok..I did a lighter than usual overhead press workout today. Well...much less pressing volume and more tricep volume.

Tonight, instead of doing so many sets of band rows (which are like doing rows with 135-185) I did some OL lifts. 3 sets of power snatches, hang cleans, jerks, and overhead squats. I think that I used 132 at the most on jerks and every other movement was either with the bar or up to 92 pounds. It was good cardio and I can feel it in my upper back.

I plan to use these for upper back work, increasing work capacity, technique work, agility work, and endurance work. Heck...with the 2 3/8" bar...it is not only grip work but fun...lol.

B True

 

[Exodus]

it does seem like a lot, but considering your taking out the rows and such it doesnt seem so bad. especially using that bar i know how thick it is and your strength has got to be cut in half due to grip. looks solid to me. i say stick with what your doing for a few weeks and if you cant move your normal weight on other exercises and your events start lagging change it up then.

X

 

[IronLion]

I can't tell you where you should put the oly lifts but I can show you my split for the next couple weeks...I just redesigned it b/c between the strongman, westside, kettlebells, and sprint work I hit a wall this weekend....overtrained bad

anyway:

monday:
Suspended GM-max
speed sumo pulls-3 rep max
O/H Squat with a pause at the bottom 3 x 8
Hang snatch with 2 1/2 inch thick bar 4x4
Reverse Hypers 3x8
Swing throughs w/ kettlebells 2 x failure
Zott presses w/ kettlebells 2 x failure
Turkish get ups w/ clubbell 3 x 5 each side

Wednesday:
Log Press -max (I use a jerk technique)
Stiff arm pulls- to a 3 rm
Power Cleans (w/tires) 5 x 3
One arm snatch with olympic bar from floor (bent press)
Clubbells shoulder complex
Cambered bar rows 5 x 5
Tate Presses w/ bands 5 x 8




those are the workouts this week where I am using olympic movements for now...I have gone back to my oly warm-up routine on both lower body days and it looks like this:

Light Weight (like no more than 90 pounds)
O/H squat 2x10
no hands front squat 2x10
speed drop squat 2x10

 

[argent]

I can't tell you where you should put the oly lifts but I can show you my split for the next couple weeks...I just redesigned it b/c between the strongman, westside, kettlebells, and sprint work I hit a wall this weekend....overtrained bad

anyway:

monday:
Suspended GM-max
speed sumo pulls-3 rep max
O/H Squat with a pause at the bottom 3 x 8
Hang snatch with 2 1/2 inch thick bar 4x4
Reverse Hypers 3x8
Swing throughs w/ kettlebells 2 x failure
Zott presses w/ kettlebells 2 x failure
Turkish get ups w/ clubbell 3 x 5 each side

Wednesday:
Log Press -max (I use a jerk technique)
Stiff arm pulls- to a 3 rm
Power Cleans (w/tires) 5 x 3
One arm snatch with olympic bar from floor (bent press)
Clubbells shoulder complex
Cambered bar rows 5 x 5
Tate Presses w/ bands 5 x 8




those are the workouts this week where I am using olympic movements for now...I have gone back to my oly warm-up routine on both lower body days and it looks like this:

Light Weight (like no more than 90 pounds)
O/H squat 2x10
no hands front squat 2x10
speed drop squat 2x10

What re Zott press and Turkish get-ups?

 

[IronLion]

Zott Press - with hands facing in kettlebells outside drop into squat position then press overhead keeping same hand postion, then squat up...that is one

Turkish get ups- Laying with back flat on the ground holding clubbell straight out elbow locked, basically get up without letting your arm come down or bending your elbow, then lay back down under same restrictions. Then repeat with other arm

 

[JOKER47]

Someone advised me once, that I shouldn't do anything in my training unless I knew why I was doing it.

That being said, what are you hoping to improve from the Oly lifts?

Just as an example, I do only power cleans and high-pulls for Oly lifts in my routine, and they are only done on "back day".
I alternate between the 2 lifts depending on which is my main lift that week. (GM variation or Deadlift variation.) I do them light and for sets of 3. I use them as speed work for my deadlift. I use the power cleans as well for form for OHP. (When you have to clean the weight up.)


Just my .02,
Joker

 

[b fold the truth]

Someone advised me once, that I shouldn't do anything in my training unless I knew why I was doing it.

That being said, what are you hoping to improve from the Oly lifts?

Just my .02,
Joker

Yeah...I think I do remember that

I need to spend even more time with a weight over my head in one way or another. I also need to spend more time with thicker bars in my hands. Doing the OL lifts with a thick bar will accomplish both.

I also am needing a break for a few weeks from the heavier lifting...my joints just need to rest for a week or two. The OL lifts also seem to teach great explosion and body control...as well as what it feels like to hold a weight over your head. Doing sets of 5 will also help my endurance for my upper back, my lungs, my legs, and for my shoulders and pressing power.

I have decided that I will ONLY do light front squats on Wednesday (if that) and the other workouts on Monday and Thursday. They will both be very light. Remember...I'm really only working with 1/5 to 1/2 of my 1RM...

B True

 

[JOKER47]

Yeah...I think I do remember that

I need to spend even more time with a weight over my head in one way or another. I also need to spend more time with thicker bars in my hands. Doing the OL lifts with a thick bar will accomplish both.

I also am needing a break for a few weeks from the heavier lifting...my joints just need to rest for a week or two. The OL lifts also seem to teach great explosion and body control...as well as what it feels like to hold a weight over your head. Doing sets of 5 will also help my endurance for my upper back, my lungs, my legs, and for my shoulders and pressing power.

I have decided that I will ONLY do light front squats on Wednesday (if that) and the other workouts on Monday and Thursday. They will both be very light. Remember...I'm really only working with 1/5 to 1/2 of my 1RM...

B True

Personally, I would pick one for each day you decide to do them. Even doing them light would be murder if you did multple Oly lifts in one session.

From what you described as what you are hoping to gain from them, it sounds to me like snatches would be a top choice. (Either hang or full.) If done from the floor, you would get all of what you are looking for from one lift. You could any others just for fun or a nice change up.

Just my .02 again,
Joker