Sets / Reps and Rest
I have been playing around with my sets / reps / rest during my O-Lift training and have a couple of questions. Here is what I did today all weight in Lb's so I don't get credit for more weight than I deserve :D.
Snatch 45 X 3, 65 X 3, 70 X 3, 75 X 3, 80 X 3, 85 X 3, 90 X 1, M, 1, 1, 1
Clean and Jerk 90 X 3, 115 X 1, 1, 1, 125 X 1, 1, 135 X 1, 1
Burgener warm up, 22 Snatches and 10 C and J's took me almost 1 hour exactly.
1) How much time do you take between reps? I think in competition if you miss it there is a minimum of 1 minute before you can try again. Once the weight starts to get heavy do you wait at least a minute before you go again?
2) In an article I read from USAW it talked about WFW doing 20 / 10 snatches and cleans. This seemed like a good number so I worked towards that. How do you guys split up your snatches versus cleans?
3) Do you ever train the lifts separately? I know in competition the lifts are always contested together.
4) When doing triples at lighter weights do you reset completely between each rep. What I mean is I do the lift, put the weight down, step back take a breath, grab the bar reset and do it again 2 more times. This whole process takes a couple of minutes for me to do 3 reps.
1) depends, usually with weights below 85% I lift on the minute but when I feel that I need extra rest I will take it, even if it means to rest for two or three minutes.
2) Currently my focus in on the snatch, I will do one session with snatch and squats, one session with snatch and clean and jerk and one session with clean and jerk and squats. I had good success with drill sessions inbetween, things like 8 sets of doubles or 5 sets of triples, or 12--15 singles with a light weight.
4)No, but i will probably do rep two and three from the hang, because it is less taxing, at least for me.
perhaps you should use straps for triple snatches, these keep the grip out of the equation. I never got straps to work with cleans though...
1) 1-5 minutes. If you're 2 wks or so out from a meet, you can limit to 1-2 minutes for some conditioning. But basically you want to be as recovered as possible for each rep. This is neurological training--rushing is counterproductive.
2) 20/10 is arbitrary. Do what works for you. Personally I can do a lot of snatches, but CJs take the starch out of my britches quickly. So I take smaller jumps in the snatch and bigger in the CJ. It's going to depend on how much you're lifting, where in a cycle you are, etc. If you're snatching 60% and CJing 95%, you're probably not going to be doing twice as many CJs than snatches. Again, experiment and see what works for you.
3) Very commn to have one day be focused on a single lift. So a snatch day may literally be only snatches, or it may be snatch-related exercises like snatch balance, muscle snatch, OHS, etc. Again, whether or not you do this depends on a lot of things. Another thing you can do is have a focus day but still do the other lift light and low volume. So snatch heavy, CH light and only a few singles one day, then the opposite another day. See number 2 regarding experimentation.
4) When doing multiple reps, yes, reset for each. The point is quality repetition, not just repetition. It's not aerobics class. Don't rest too long--just long enough to set up each rep as you need to.
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