Topic: Getting Back on Track.....

[Brooke Burkhalter]

Brooke and Sjaak:

I am curious about your perspectives on a 5-day a week routine, what it might look like?  I know that you had mentioned Sjaak that it appealed to you in terms of workout duration (for me this is very appealing) also in terms of energy levels.  I would say that perhaps something like the following could be considered:

Day 1 Snatch, Snatch Pull
Day 2 Front Squat, Press
Day 3 Jerks, light Snatch, Overhead Squat
Day 4 Back Squats, Press
Day 5 Clean and Jerk, Clean Pulls

I would be very interested in your thoughts and thanks for the discussion.

John

I would do:

1 - Snatch or related lift + Sn based assistance
2 - Front Squat or Back, Press or Jerk work
3 - CJ based day
4 - Sn based day
5 - CJ based day

or

1 - Sn priority - CJ assistance
2 - Squat priority - jerk assistance
3 - CJ priority - Sn assistance
4 - Sn priority - CJ assistance
5 - CJ priority - Sn assistance

or

1 - SN AND CJ - comp type style
2 - Sn and Sn assistance
3 - CJ and CJ assistance
4 - Sn and Sn assistance
5 - CJ and CJ assistance


I have gotten these from various friends and they have all been used successfully. In my opinion there is not one best micro setup anyway and the body needs to be "shocked" at times so do one for a little and then another, etc. That is what one of my friends does and he pretty much has something slightly different each week.

[Brooke Burkhalter]

Thu 18 June 09

Had Hang Snatch planned but in reviewing some video I noticed I have a tendency, that I thought I had corrected, to let the bar travel away from me at the start. So, I am going to most likely do all of them from the floor today.

Sn - 5x2-3  roughly 85%
Hi Sn Pull with reverse 5x3 100%
Muscle Snatch 5x3  (probably do some of them from the hang)
hyper ext
rows 5x5


Had some major changes to the plan today due to feeling really good and fast around the bar for me.

Snatch became: bunch of doubles and triples warming up jumping 10 kilo at a time. 2x2 @ 85%, 2x2 @ 90%, 2x2 @ 95%, match 100% pr at roughly power snatch depth for a single and rode down. This made me go for a PR which is missed 3x in a row. Drop down to 90% for a double.

On the PR attempts I got a little anxious let my arms get too tight and I was slow under the bar and just could not secure one of them that was overhead. All were pretty close.

Then did the rest of the workout as planned.

Added 12 shot throws instead of jumps due to knee bothering me when jumping.

Will have finish rows and hypers at home tonight.

I may move Friday training to Saturday since I went a lot harder than planned today.

[Jack]

Sjaak,

I do heavy pulls as well. Probably up to 120-130% over max. I guess that's more of a deadlift+shrug. Mainly cause I like them and they have given me confidence off the floor and it makes sense to me to have strength pulling as well as squatting however dumb that may be.

The same here Brooke. I call them deadlifts, but I think we mean the same thing. And clever rather than dumb.

[Brooke Burkhalter]

That's right Sjaak.

[Jack]

Brooke and John,
Your examples of 5 day routines look fine!

I agree it's all dependent on your training phase, contest etc. and advancement in training. I would not presume to give pre-contest advice.  In a five day routine I would try to do the sn and c&j at least 3x per week like m-w-f, and alternate:  squat- jerk/press with: pull-deadlift at the end of the workouts, regulating the c&j load when pressing or jerking. on the 2 inbetween lighter days I'd do the reverse grip lifts (snatch grip clean and clean grip snatch), or hang lifts and off and on good morning and rowing  and dumbbell work. I think now and then a sn-c&j-only workout would be awesome for ingraining motor habit.

I would do the squat and deadlift at the end of the full lift workouts as an automatic injury prevention and avoidance of stiffness. I personally feel that if I'd devote a workout to mainly squatting for instance, I would easily do too much because of the surplus energy, and it would eat into recovery, or set me up for injury in the subsequent workouts due to stiffness. I feel the lifts prior prepare me well for the sq&dl. I do realise this approach might have disadvantages for pure strength development, and it's just my personal preference.

The bodyweight dips, chins etc. would need some regulation, but I would do them prior to all workouts.
Thanks for the wonderful exchange of views!

Sjaak

[Brooke Burkhalter]

Changed training session today as noted above.

[Brooke Burkhalter]

Took Friday, 19 june 09 completely off.

The wife and I took a much needed night away from the kids and had some great dinner and booze.

Had some kind of bullsh*t SI Joint issue after snatches that was realy bothering me through Friday as well. Felt better today. Sports cream plus coreshorts and I was good to go.

20 June 09

CJ - 5x2+2 @ 85% - worked up to 85% 2 sets of 2+2 then moved to 90% x s sets of 2+2

Back Squats 5x3 @ 85% - have this knee issue that keeps popping up when squatting. I think I am letting me knee drift further out (flaring) than the feet and that is really putting pressure on the ITB and thus pulling the kneecap put of align on the right knee. Downright excruciating at times. Helps if I never lock out my knees on reps. I ended up only doing 4 sets of 2 reps never locking the knees at 85%. To get some volume in I finished squats with a set of 5 at 80% or so.

Clean Dl+shrug(heavy clean pull to me) 5x3 @ 85% planned. Actually did 85% for 2 sets of 3 and it felt really easy so moved up 10 kilos for the remaining 3 sets.

Jerk Dips 3x3 @ 100% - 100% meant as much as possible which meant today I went upto 120% of jerk max.

pushups

It had to be 120 degrees in my garage today. Almost puked a couple times from the sheer energy zapping heat.

CJ was on good. Did some technique focus on really getting a solid grip on the bar and keeping the elbows out and it really helped me keep the bar nice and close.

[Brooke Burkhalter]

Sunday 21 June 09

Did empty bar work for technique. Worked on squat form trying to figure out what is causing this knee issue. Patella feels like it is not tracking right.

Monday 22 June 09

Snatch from HANG - 5x2-3 @ 85% (some hard some were easy due to being tired in general and tentative on the knee). Man I can feel the pop the snatch pulls from box are giving me.

Snatch Pull (heavy, deadlift) 5x3 @ 85% max snatch dl (this was pretty easy today)

Snatch Hi Pull from floor (NO rebend) 5x3 (used a light power snatchable weight)


Knee was pretty much fine.

PM
pullups
triceps