Strength & Conditioning – John Farr: Week 1, Day 4

The last day of our first week of programming from UCLA professor, champion weightlifter, and strength and conditioning coach, John Farr.

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.