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