Functional Strength Training › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Strength / Mass / Power / Speed Programs › Workouts 1 and 2 Ashley Jones
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- July 8, 2008 at 4:03 am #23231ashleyGuest
Workout 1 (all sets are work sets, there maybe 2 or 3 warm up sets to get to the working weight)
Safety Bar Squats 3 x 3
Jim Schmitz Snatch Complex from blocks at knee height 6 sets
– Power Snatch
– Split snatch left leg forward
– Split snatch right leg forward
– Squat snatch
Snatch grip pulls to nipple height setting on pull indicator 3 x 3
Band assisted rack split jerks 3 x 3
Workout 2 (all sets are work sets, there maybe 2 or 3 warm up sets to get to the working weight)
Just playing around with a few combinations, not sure if I have the correct exercise sequence but it was a potent workout on the posterior chain, your thoughts would be invaluable.
12 x 2 Squat Snatch
6 x 4 Power Clean
3 x 8 Deadlift
First six sets of snatch are straight sets style, 2 reps each set, the next three sets are in a modified super set style (60 – 90 seconds between sets) with Power Cleans and the final three sets are modified tri set style (same rest as super sets) with all three movements, so would look like this:
Squat Snatch 6 x 2
Squat Snatch (3 x 2) s/s Power Clean (3 x 4)
Squat Snatch (3 x 2) s/s Power Clean (3 x 4) s/s Deadlift 3 x 8July 20, 2008 at 11:03 pm #24077molonyjimGuest
In workout 2 I just switched the deadlift from 3 sets x 8 reps to 8 sets x 3 reps with a 30 second rest period (I performed the deadlift independently at the end). I felt that this allowed me to go heavier, and i felt my technique wouldn’t suffer as much. Just a thought.
Thanks JimJuly 21, 2008 at 3:28 am #24076ashleyGuest
Sounds like a great plan to me, you are correct about the reps and technique, a very good point for all trainees and trainers to remember, go well, ash
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