Strength & Conditioning – John Farr: Week 3, Day 4

Our final day of Olympic weightlifting programming from coach John Farr. You may never have done any Olympic weightlifting before, but you can still use it to get fast and strong.

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.