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-   -   Big 21 Program (http://www.catalystathletics.com/forum/showthread.php?t=654)

Larry Lindenman 03-14-2007 05:14 AM

Big 21 Program
I just completed a great Olympic Lifting Program. It put about 15 pounds on my clean and jerk and 20 lbs on my snatch! A lot of my progress had to do with three weeks of focus on the O-lifts and complete rest from the WOD. Warning, week 1 is easy, week three is brutal. Here is the program:

The Big 21

3 Weeks - Monday, Wednesday, & Friday (9 Sessions)
3 sets of 5 & then 6 singles of the following exercises:

1. Power Clean (from floor) & Military Press with 3 Press-out per rep (3" range of motion)
2. Snatch
3. Clean & Jerk

The Rules
A. You must increase the barís weight 5 Lbs on every set.

B. You must increase the start weight every session by 5 Lbs.

C. Remember that the weight that you finish with in session #1 is the weight you start with in session #9, so plot out the entire 9 sessions before you start. Start light.

D. Enjoy

After the three weeks, rest a couple of days and test max efforts on the O-lifts. Warning, this workout is long...the last week it was taking me over an hour to complete.

Jesse Woody 03-14-2007 05:23 AM

Cool stuff, is that the same as this?


JW Luckett 03-14-2007 06:54 AM

This is the famous Dan John program you are referring to?

Robb Wolf 03-14-2007 06:54 AM

Nice Larry!
I'm in shoulder re-hab mode. Once that is done I really want to give this a go.

Ron Nelson 03-14-2007 10:06 AM

Copyright 2007 Daniel John Enterprises, Murray, UT

That said, it is quite a feat to accomplish. Strong work, Larry.

Larry Lindenman 03-15-2007 06:12 AM

Yeah, got it from Ruthless Gym (Dino) in Manassas, Va He has a relationship with DJ. All I can tell you is great program, great callous' on my thumbs, and the 3 sets of 5 reps keeps your metcon active and alive.

Danny John 03-15-2007 10:30 AM

The "original" post:


I started using this with my throwers in 1991...after I read about it on the internet...and we are in Day Eight right now.

The internet thing was a joke. I love how one person thinks I stole their Intellectual Property...hell, I was stealing stuff LONG before the internet.

Scott Kustes 03-15-2007 12:59 PM

Sounds brutal. If I had the sand to give the snatch a go, I'd try it. Last time I snatched, the shoulder screamed at me as it came halfway out of socket (or was that me screaming). Anyone have a suggestion on modifying it to not snatch?

Don Stevenson 03-15-2007 03:29 PM

If the problem is the catch doing snatches you could always just do snatch high pulls. Not a perfect solution but it would still work your snatch groove some while you get your shoulder sorted out.

Gary Valentine 03-15-2007 06:52 PM

i learned it from joe mills in 1980, he was using it with bednarski and the gang at Central Falls club from the '60's. 20 snatches staring with about 25 kg under your best. 5 singles, add 5 kg do 5 more, add 2.5 do 5 more, then add 2.5 for each single up to 20th lift. 20th lift then will be 20 kg over where you started. if you make 21 or 22 consistantly, you bump tthe start up by 2.5, and go from there. after the snatches do the same in the cj. he said if you did it all in about an hour and 45 minutes, you were in shape. ive found that to be very true:-)
if you try it, id recommend starting on the low side and getting all 40+ lifts in.
you could always do the 21 or 22, and start higher the next time. one thing to remember around the 15th clean and jerk was his saying "you're never as tired as you think you are". -g

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