This is our third and final week of programming from featured coach John Farr. John coaches Olympic weightlifting, is a professor of physiology, a champion weightlifter in his age and weight class, and spent many years as a strength and conditioning coach at UCLA.

 

To learn more about John, read our feature interview:

Featured Coach: John Farr, Part 1 - Mental Toughness

Featured Coach: John Farr, Part 2 - The Reality of Coaching

 

Join in on this low-volume, heavy weight training - four new workouts are posted each week, starting on Monday, and can be done on any day you have available.

 

Hip Warm-Up Circuit:

  • Step and squat across platform and back
  • Leg side swings
  • Leg front swings
  • Hip circles inward and outward

 

Shoulder & Wrist Warm-Up Circuit:

  • Forward swings - both arms together
  • Backward swings - both arms together
  • Vertical and horiztonal wrist shakes
  • Wrist stretches

 

1. Front Squat

2 sets of 1, 95% of 1 Rep Max

1 set of 1, 80% of 1 Rep Max

1 set of 2, 70% of 1 Rep Max

1 set of 3, 55% of 1 Rep Max

1 set of 3, 45% of 1 Rep Max

 

2. Snatch

3 sets of 1, 90% of 1 Rep Max

1 set of 1, 80% of 1 Rep Max

1 set of 1, 70% of 1 Rep Max

1 set of 2, 60% of 1 Rep Max

 

3. Clean and Jerk

3 sets of 1, 90% of 1 Rep Max

1 set of 1, 80% of 1 Rep Max

1 set of 2, 70% of 1 Rep Max

1 set of 2, 60% of 1 Rep Max

 

4. Back Squat

2 sets of 1, 90% of 1 Rep Max

1 set of 2, 75% of 1 Rep Max

1 set of 3, 65% of 1 Rep Max

 

Recovery:

  1. Stroke massage on quads, hamstrings, and calves for 30 secs each.
  2. Kneading massage on same for 90 secs each.
  3. Jostling of same for 30 secs each.
  4. Salt bath for 15 min at 100 degrees.

 

Post loads to comments below.