|
|
|
|
|
|
|
|
|
|
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.
|
|
|
 |
|
03-14-2007, 05:14 AM
|
#1
|
|
New Member
Join Date: Mar 2007
Posts: 20
|
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 bar’s 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.
|
|
|
|
03-14-2007, 05:23 AM
|
#2
|
|
Member
Join Date: Oct 2006
Posts: 127
|
|
|
|
|
|
03-14-2007, 06:54 AM
|
#3
|
|
New Member
Join Date: Dec 2006
Posts: 39
|
This is the famous Dan John program you are referring to?
|
|
|
|
|
03-14-2007, 06:54 AM
|
#4
|
|
Senior Member
Join Date: Oct 2006
Posts: 1,445
|
Nice Larry!
I'm in shoulder re-hab mode. Once that is done I really want to give this a go.
__________________
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
C. Darwin
Robb's Blog
|
|
|
|
|
03-14-2007, 10:06 AM
|
#5
|
|
Senior Member
Join Date: Nov 2006
Location: Center of the heterosexual universe
Posts: 548
|
Copyright 2007 Daniel John Enterprises, Murray, UT
That said, it is quite a feat to accomplish. Strong work, Larry.
Last edited by Ron Nelson : 03-14-2007 at 02:18 PM.
Reason: I'm not a total prick
|
|
|
|
|
03-15-2007, 06:12 AM
|
#6
|
|
New Member
Join Date: Mar 2007
Posts: 20
|
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.
|
|
|
|
|
03-15-2007, 10:30 AM
|
#7
|
|
Member
Join Date: Oct 2006
Posts: 131
|
The "original" post:
http://danjohn.org/page73.html
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. |
|
|
|
|
03-21-2007, 11:28 AM
|
#8
|
|
Member
Join Date: Mar 2007
Posts: 167
|
Question:
Do you program in your current PR for the lift, so that you hit it and actually go beyond it, or should the program be weight under your PR? I hope this makes sense. thanks
|
|
|
|
|
03-21-2007, 11:46 AM
|
#9
|
|
Senior Member
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,244
|
Dave P.,
Scroll up and look what Dan John said on the topic. Basically, you test the lifts in question the week before starting it and then add 5-10 pounds for your goal weight.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Last edited by Allen Yeh : 03-21-2007 at 03:43 PM.
Reason: Typo
|
|
|
|
|
03-21-2007, 01:16 PM
|
#10
|
|
Member
Join Date: Oct 2006
Posts: 131
|
We finished the other day. I had four juniors snatch over 200...
|
|
|
|
| Thread Tools |
|
|
| Display Modes |
 Hybrid Mode
|
Posting Rules
|
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
HTML code is Off
|
|
|
|
All times are GMT -7. The time now is 09:02 PM.
|
|
Submit your question to be answered by Greg or Aimee Everett in the Performance Menu or on the website
Submit Your Question
|
Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters. We are currently recruting new lifters and offer sponsorship opportunities.
Read More
|
|
|
|
|
|
|
All content © Catalyst Athletics, Inc. | 1257 Tasman Drive Suite A | Sunnyvale, CA 94089 | 408-400-0067 | Site Terms & Conditions
|
|
|
|
