John Farr, Author at Breaking Muscle https://breakingmuscle.com/author/john-farr/ Breaking Muscle Wed, 22 Feb 2023 18:28:07 +0000 en-US hourly 1 https://wordpress.org/?v=6.3.1 https://breakingmuscle.com/wp-content/uploads/2016/11/cropped-bmlogowhite-red-120x68.png John Farr, Author at Breaking Muscle https://breakingmuscle.com/author/john-farr/ 32 32 Strength & Conditioning – John Farr: Week 3, Day 4 https://breakingmuscle.com/strength-conditioning-john-farr-week-3-day-4/ Thu, 05 Jan 2012 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-3-day-4 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...

The post Strength & Conditioning – John Farr: Week 3, Day 4 appeared first on Breaking Muscle.

]]> 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, 100% of 1 Rep Max

1 set of 1, 90% of 1 Rep Max

1 set of 1, 75% of 1 Rep Max

1 set of 2, 60% of 1 Rep Max

2. Clean and Jerk

1 set of 1, 100% of 1 Rep Max

1 set of 1, 90% of 1 Rep Max

1 set of 1, 75% of 1 Rep Max

1 set of 2, 60% of 1 Rep Max

3. Back Squat

1 set 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

1 set of 3, 55% of 1 Rep Max

Recovery:

  1. Stroke massage on quads, hamstrings, calves, back, and shoulders for 1 min each.
  2. Kneading massage on same for 90 secs each.
  3. Pine bath – 15 min at 95 degrees.

Post loads to comments below.

The post Strength & Conditioning – John Farr: Week 3, Day 4 appeared first on Breaking Muscle.

]]> Strength & Conditioning – John Farr: Week 3, Day 3 https://breakingmuscle.com/strength-conditioning-john-farr-week-3-day-3/ Wed, 04 Jan 2012 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-3-day-3 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...

The post Strength & Conditioning – John Farr: Week 3, Day 3 appeared first on Breaking Muscle.

]]> 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

3. Clean and Jerk

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:

  1. Kneading massage on quads, hamstrings, and calves for 2 min each.
  2. Jostling of same for 30 sec each.
  3. Hot tub – 10 min at 95 degrees.
  4. Cold shower – 2 min.
  5. Warm shower – 5 min.

Post loads to comments below.

The post Strength & Conditioning – John Farr: Week 3, Day 3 appeared first on Breaking Muscle.

]]> Strength & Conditioning – John Farr: Week 3, Day 2 https://breakingmuscle.com/strength-conditioning-john-farr-week-3-day-2/ Tue, 03 Jan 2012 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-3-day-2 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...

The post Strength & Conditioning – John Farr: Week 3, Day 2 appeared first on Breaking Muscle.

]]> 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:

  1. Stroke massage on quads, hamstrings, calves, back, and shoulders for 1 min each.
  2. Kneading massage on same for 90 secs each.

Post loads to comments below.

The post Strength & Conditioning – John Farr: Week 3, Day 2 appeared first on Breaking Muscle.

]]> Strength & Conditioning – John Farr: Week 3, Day 1 https://breakingmuscle.com/strength-conditioning-john-farr-week-3-day-1/ Mon, 02 Jan 2012 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-3-day-1 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...

The post Strength & Conditioning – John Farr: Week 3, Day 1 appeared first on Breaking Muscle.

]]> 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.

The post Strength & Conditioning – John Farr: Week 3, Day 1 appeared first on Breaking Muscle.

]]> Strength & Conditioning – John Farr: Week 2, Day 4 https://breakingmuscle.com/strength-conditioning-john-farr-week-2-day-4/ Thu, 29 Dec 2011 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-2-day-4 We are now in the second 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...

The post Strength & Conditioning – John Farr: Week 2, Day 4 appeared first on Breaking Muscle.

]]> We are now in the second 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, 85% of 1 Rep Max

1 set of 2, 70% of 1 Rep Max

1 set of 2, 60% of 1 Rep Max

2. Clean and Jerk

1 set of 1, 95% of 1 Rep Max

1 set 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

3. Back Squat

1 set 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

1 set of 3, 55% of 1 Rep Max

Recovery:

  1. Stroke massage on quads, hamstrings, calves, back, and shoulders for 1 min each.
  2. Kneading massage on same for 90 secs each.
  3. Pine bath – 15 min at 95 degrees.

Post loads to comments below.

The post Strength & Conditioning – John Farr: Week 2, Day 4 appeared first on Breaking Muscle.

]]> Strength & Conditioning – John Farr: Week 2, Day 3 https://breakingmuscle.com/strength-conditioning-john-farr-week-2-day-3/ Wed, 28 Dec 2011 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-2-day-3 We are now in the second 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...

The post Strength & Conditioning – John Farr: Week 2, Day 3 appeared first on Breaking Muscle.

]]> We are now in the second 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, 90% 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

3. Clean and Jerk

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:

  1. Kneading massage on quads, hamstrings, and calves for 2 min each.
  2. Jostling of same for 30 sec each.
  3. Hot tub – 10 min at 95 degrees.
  4. Cold shower – 2 min.
  5. Warm shower – 5 min.

Post loads to comments below.

The post Strength & Conditioning – John Farr: Week 2, Day 3 appeared first on Breaking Muscle.

]]> Strength & Conditioning – John Farr: Week 2, Day 2 https://breakingmuscle.com/strength-conditioning-john-farr-week-2-day-2/ Tue, 27 Dec 2011 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-2-day-2 We are now in the second 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...

The post Strength & Conditioning – John Farr: Week 2, Day 2 appeared first on Breaking Muscle.

]]> We are now in the second 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, 90% 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, 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

3. Front Squat

2 sets of 1, 90% 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:

  1. Stroke massage on quads, hamstrings, calves, back, and shoulders for 1 min each.
  2. Kneading massage on same for 90 secs each.

Post loads to comments below.

The post Strength & Conditioning – John Farr: Week 2, Day 2 appeared first on Breaking Muscle.

]]> Strength & Conditioning – John Farr: Week 2, Day 1 https://breakingmuscle.com/strength-conditioning-john-farr-week-2-day-1/ Mon, 26 Dec 2011 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-2-day-1 Today marks the beginning of the second 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,...

The post Strength & Conditioning – John Farr: Week 2, Day 1 appeared first on Breaking Muscle.

]]> Today marks the beginning of the second 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, 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 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.

The post Strength & Conditioning – John Farr: Week 2, Day 1 appeared first on Breaking Muscle.

]]> Strength & Conditioning – John Farr: Week 1, Day 4 https://breakingmuscle.com/strength-conditioning-john-farr-week-1-day-4/ Thu, 22 Dec 2011 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-1-day-4 This is our first 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 –...

The post Strength & Conditioning – John Farr: Week 1, Day 4 appeared first on Breaking Muscle.

]]> This is our first 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

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

2. 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

3. 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

1 set of 3, 55% of 1 Rep Max

Recovery:

  1. Stroke massage on quads, hamstrings, calves, back, and shoulders for 1 min each.
  2. Kneading massage on same for 90 secs each.
  3. Pine bath – 15 min at 95 degrees.

Post loads to comments below.

The post Strength & Conditioning – John Farr: Week 1, Day 4 appeared first on Breaking Muscle.

]]> Strength & Conditioning – John Farr: Week 1, Day 3 https://breakingmuscle.com/strength-conditioning-john-farr-week-1-day-3/ Wed, 21 Dec 2011 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-1-day-3 This is our first 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 –...

The post Strength & Conditioning – John Farr: Week 1, Day 3 appeared first on Breaking Muscle.

]]> This is our first 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, 90% 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, 85% of 1 Rep Max

1 set of 1, 75% of 1 Rep Max

1 set of 2, 65% of 1 Rep Max

1 set of 2, 55% of 1 Rep Max

3. Clean and Jerk

2 sets of 1, 85% of 1 Rep Max

1 set of 1, 75% of 1 Rep Max

1 set of 2, 65% of 1 Rep Max

1 set of 2, 55% of 1 Rep Max

4. Front Squat

2 sets of 1, 85% of 1 Rep Max

1 set of 2, 70% of 1 Rep Max

1 set of 3, 60% of 1 Rep Max

Recovery:

  1. Kneading massage on quads, hamstrings, and calves for 2 min each.
  2. Jostling of same for 30 sec each.
  3. Hot tub – 10 min at 95 degrees.
  4. Cold shower – 2 min.
  5. Warm shower – 5 min.

Post loads to comments below.

The post Strength & Conditioning – John Farr: Week 1, Day 3 appeared first on Breaking Muscle.

]]> Strength & Conditioning – John Farr: Week 1, Day 2 https://breakingmuscle.com/strength-conditioning-john-farr-week-1-day-2/ Tue, 20 Dec 2011 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-1-day-2 This is our first 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 –...

The post Strength & Conditioning – John Farr: Week 1, Day 2 appeared first on Breaking Muscle.

]]> This is our first 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, 90% 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, 85% of 1 Rep Max

1 set of 1, 75% of 1 Rep Max

1 set of 2, 65% of 1 Rep Max

1 set of 2, 55% of 1 Rep Max

3. Front Squat

2 sets of 2, 85% of 1 Rep Max

1 set of 3, 75% of 1 Rep Max

1 set of 3, 65% of 1 Rep Max

1 set of 3, 55% of 1 Rep Max

Recovery:

  1. Stroke massage on quads, hamstrings, calves, back, and shoulders for 1 min each.
  2. Kneading massage on same for 90 secs each.

Post loads to comments below.

The post Strength & Conditioning – John Farr: Week 1, Day 2 appeared first on Breaking Muscle.

]]> Strength & Conditioning – John Farr: Week 1, Day 1 https://breakingmuscle.com/strength-conditioning-john-farr-week-1-day-1/ Mon, 19 Dec 2011 11:00:00 +0000 https://breakingmuscle.com///uncategorized/strength-conditioning-john-farr-week-1-day-1 This is our first 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 –...

The post Strength & Conditioning – John Farr: Week 1, Day 1 appeared first on Breaking Muscle.

]]> This is our first 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 2, 85% of 1 Rep Max

1 set of 2, 75% of 1 Rep Max

1 set of 3, 65% 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, 85% of 1 Rep Max

1 set of 1, 75% of 1 Rep Max

1 set of 2, 65% of 1 Rep Max

1 set of 2, 55% of 1 Rep Max

3. Clean and Jerk

3 sets of 1, 85% of 1 Rep Max

1 set of 1, 75% of 1 Rep Max

1 set of 2, 65% of 1 Rep Max

1 set of 2, 55% of 1 Rep Max

4. Back Squat

1 set of 2, 85% of 1 Rep Max

1 set of 3, 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.

The post Strength & Conditioning – John Farr: Week 1, Day 1 appeared first on Breaking Muscle.

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