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 2, 80% of 1 Rep Max
1 set of 2, 70% of 1 Rep Max
1 set of 3, 60% of 1 Rep Max
1 set of 3, 50% of 1 Rep Max
2. Snatch
2 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, 55% of 1 Rep Max
2 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, 55% of 1 Rep Max
4. Front Squat
2 sets of 1, 90% of 1 Rep Max
1 set of 2, 80% of 1 Rep Max
1 set of 2, 65% of 1 Rep Max
Recovery:
- Kneading massage on quads, hamstrings, and calves for 2 min each.
- Jostling of same for 30 sec each.
- Hot tub – 10 min at 95 degrees.
- Cold shower – 2 min.
- Warm shower – 5 min.
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