Catalyst Athletics Forums

Catalyst Athletics Forums (http://www.catalystathletics.com/forum/index.php)
-   Olympic Weightlifting (http://www.catalystathletics.com/forum/forumdisplay.php?f=14)
-   -   3 x Week WL Template (http://www.catalystathletics.com/forum/showthread.php?t=3216)

David Stout 10-22-2008 08:51 AM

3 x Week WL Template
 
Greg / Others -

I've been looking around for beginner templates (similar to the one over at Coach B's page, which is a 4 day) and am wondering if there are any 3 x week templates that you're a fan of.

I think getting it down to that amount of volume for me as a beginner would be really cool and while I've come across templates I'm not really qualified to judge them.

Thanks for any replies!

Garrett Smith 10-22-2008 11:04 AM

I just posted my 2-day per week template on my training log here, if that helps.

I'm only supposed to use it for five weeks before my coach updates it, though. I'm in the second week.

David Stout 10-22-2008 11:43 AM

Quote:

Originally Posted by Garrett Smith (Post 41499)
I just posted my 2-day per week template on my training log here, if that helps.

I'm only supposed to use it for five weeks before my coach updates it, though. I'm in the second week.

Cool!

Thanks Garrett.

Mike Wright 10-22-2008 02:00 PM

WK1
M - DEADLIFT / BENCH 3X5, WOD
W - SQUAT / CLEAN & JERK 3X5, WOD
F - WEIGHTED PU / SNATCH 3X5, WOD

WK2
M - SUMO, TRAP BAR, OR SUITCASE DEADLIFT / WEIGHTED DIP 3X5, WOD
W - FRONT SQUAT OR BOX SQUAT / PUSH PRESS OR PUSH JERK 3X5, WOD
F - BENT ROW / OHS 3X5, WOD

WK3
SAME AS WK1, 3X3

WK4
SAME AS WK2, 3X3

WK5
SAME AS WK1, 3x1

WK6
SAME AS WK2, 3x1

This is the beginner program I have used for the past 8 wks or so. Each day minus the WOD can be done in 30 min or so. PRs in all lifts by the 5th & 6th week. With proper diet, mass gains could be good. Godspeed, Mike.


All times are GMT -7. The time now is 05:32 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.