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Old 03-14-2007, 06:14 AM   #1
Larry Lindenman
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Default 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.
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Old 03-14-2007, 06:23 AM   #2
Jesse Woody
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Cool stuff, is that the same as this?

http://performancemenu.com/forum/showthread.php?t=587
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Old 03-14-2007, 07:54 AM   #3
JW Luckett
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This is the famous Dan John program you are referring to?
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Old 03-14-2007, 07:54 AM   #4
Robb Wolf
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Nice Larry!
I'm in shoulder re-hab mode. Once that is done I really want to give this a go.
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Old 03-14-2007, 11:06 AM   #5
Ron Nelson
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Copyright 2007 Daniel John Enterprises, Murray, UT

That said, it is quite a feat to accomplish. Strong work, Larry.
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Old 03-15-2007, 07:12 AM   #6
Larry Lindenman
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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.
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Old 03-15-2007, 11:30 AM   #7
Danny John
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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.
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Old 03-21-2007, 12:28 PM   #8
Dave Paton
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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
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Old 03-21-2007, 12:46 PM   #9
Allen Yeh
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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.
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Last edited by Allen Yeh; 03-21-2007 at 04:43 PM. Reason: Typo
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Old 03-21-2007, 02:16 PM   #10
Danny John
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We finished the other day. I had four juniors snatch over 200...
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