Strength & Conditioning – John Farr: Week 1, Day 3

Day three of our three week cycle of Olympic lifting from UCLA coach and professor, John Farr. Low-volume heavy-load lifting like the real lifters train.

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.

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