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. Snatch
1 set of 1, 95% of 1 Rep Max
1 set of 1, 88% of 1 Rep Max
1 set of 1, 72% of 1 Rep Max
2 sets of 1, 85% of 1 Rep Max
1 set of 2, 70% of 1 Rep Max
1 set of 2, 60% of 1 Rep Max
1 set of 2, 50% of 1 Rep Max
2. Jerk, from Rack
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 2, 55% of 1 Rep Max
3. Front Squat
2 sets of 1, 95% of 1 Rep Max
1 set of 2, 80% of 1 Rep Max
1 set of 2, 70% of 1 Rep Max
1 set of 3, 55% of 1 Rep Max
Recovery:
- Stroke massage on quads, hamstrings, calves, back, and shoulders for 1 min each.
- Kneading massage on same for 90 secs each.
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