Weightlifting receives it’s own post today!
Snatch x 1 then 85% (of todays best) x 2×3 (%xrepsxsets)
Sn Pull W/ 7 sec descent x3
FSW/Pause x 4
Cl+FS+J x 2+2+1
Jerk x 2
Cl Pull x 5
BS x 6
3 sets of each exercise
Pullups x max reps
DB Bench Press x 12
Bent over DB row x 12
Standing tricep extensions x 12
Shoulder flies x 8 each way
Hang Sn x 3
Clean Blocks x 2
Sn grip RDL x 4
You may see something a little different in the weightlifting this week. Day 3 is a mostly Bodybuilding day. That may sound weird initially but let me explain further:
The first program I did in the weight room was a bodybuilding routine my dad taught me. I would largely attribute my body make up to that program and my ability to gain muscle mass relatively easy. It was broken down by body part each day so for example Chest day was always monday and back/biceps was tuesday or wednesday and sholders/triceps was thursday. Leg day didn’t exist. Sad I know, but I spent most of my childhood on the soccer field so my legs were the size of tree trunks even as a young kid.
The reason this is important to you is that most of you didn’t have this exposure to a muscle growth program like I was for years. It was the only way I knew to lift weights since I was 16. The benefit of this program was added body mass in the upper body, as well as joint strength and stability. For those of you that have not been on a program like that, you likely have less upper body development, less joint stability and strength and may experience joint related injuries from the repeated beating weightlifting takes on us all. Those with a greater muscle mass can handle more volume with less injury.
As a result, I think it’s important to get everyone exposed to a body building program during training periods that allow for more variety. Right now is one of those times. Because of your limited time in the gym on a weekly basis, we will only have one day, but I would be happy to give you more accessory work to do if you finish your workouts early or have time outside of the gym to get some work done.
We will also be requiring more core work, but will initiate that change next week so you aren’t too busted after this increased workload this week.
Finally, we will have a small peak for those of you going to the Copperhead in October and will be pushing everyone (with the exception of those the qualify for the American Open in December) to be in top shape for the State meet January 17/18 in San Antonio. I am hoping for a big turnout at state as our women’s team has a title to defend and the men are ready to make a statement! Let’s get some work done!
– Dutch Lowy