• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best Bodybuilding Supplements
      • Best Supplements for Weight Loss
      • Best Creatine
      • Best BCAAs
      • Best Multivitamin for Men
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Magnesium Supplements
      • Athletic Greens AG1 Review
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Plates
      • Best Weight Benches
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Home Gym Machines
      • Best Resistance Bands
      • Best Cable Machines
      • Best Trap Bars
      • The Best Pull-Up Bar
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Workouts

Strength & Conditioning – John Farr: Week 2, Day 3

We are now in the second week of programming from coach John Farr. John coaches Olympic weightlifting, is a professor of physiology, and spent many years as a strength and conditioning coach at UCLA.

John Farr

Written by John Farr Last updated on December 28, 2011

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.

John Farr

About John Farr

John Farr has recently completed his tenure at UCLA after five years on staff as a strength and conditioning coach with UCLA Athletics. Farr was directly responsible for the strength and conditioning development of Men’s and Women’s Tennis, as well as the Men’s and Women’s Golf teams. He was also directly responsible for strength and conditioning for Softball in 2007 and 2008. In 2008, the Women’s Tennis team captured NCAA team and doubles national championships as well as their first Pac-10 title. The Men’s Tennis team captured their fourth consecutive Pac-10 championship, while the Softball team competed at the College World Series Finals. Farr also assisted the Football team with their weight training and conditioning from 2005 – 2007 during which the Football team went to the Sun Bowl, Emerald Bowl and Las Vegas Bowl respectively. He has trained a number of current NFL, NBA, MLB, and Team USA Olympic Softball players as well as current professional tennis players. Currently, he is a lecturer for the UCLA Extension School in Biomechanics, Human Physiology and Strength Training.

Prior to his position at UCLA, Farr served as an assistant strength and conditioning coach and as a teaching associate for Strength Training and Biomechanics at Cal State Northridge. He graduated with a Master of Science degree in Biomechanics from Cal State Northridge in 2004 and a Master of Arts degree in Sociology in 1990 from the University of New South Wales in Australia. Farr is certified with the National Strength and Conditioning Association (CSCS), USA Weightlifting (certified club coach), and the National Association of Speed and Explosion (NASE). He is also a competitive Olympic weightlifter and is the current National Champion in his age and weight class.

View All Articles

Recommended Articles

shutterstock213268426
Triathlon Training 102: Building Elite Endurance
shutterstock1526936452
12 Weeks of Training for Your First Sprint-Distance Triathlon
shutterstock81556942
Power and Endurance Training for Fire Professionals
ff22
Become a Badass by Training Like a Firefighter

Primary Sidebar

Latest Articles

Samson Dauda Trains Chest and Calves with Classic Physique Olympia Competitor Michael Daboul 

Malcolm Cooper Wins 2023 WNBF Pro Universe, Earns Mr. Universe Title

Best Protein Bars for Weight Loss, Muscle Gain, and More (2023)

How to Become a Personal Trainer in 2023

Latest Reviews

Best Magnesium Supplements of 2023 for Better Sleep, Leg Cramps, and More

Best Budget Barbells of 2023 for CrossFit, Powerlifting, and More

Best Cable Machines for Home Gyms of 2023 (Wall-Mounted, Compact, Budget-Friendly)

The Best Pull-Up Bar of 2023, According to a Strength and Conditioning Coach

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About