The Most Basic Program In The World
Yesterday was the first day back doing squats since the beginning of december because of the injury I had to my knee. And to get back into the flow of things,I will use this very simple program from Greg. http://www.cathletics.com
By Greg Everett
I’ve written down this same program so many times for so many people, I thought it would make sense to put it down here for other people to use. I’m sure things that look a lot like this have been floating around for decades because it makes perfect sense and is remarkably simple. I think I may have stuck it or something very similar in a newsletter at some point in the last couple years as well.The basic structure is as follows:
Day 1
Snatch
Snatch Pull
Front Squat
Day 2
Jerk
Push Press
Overhead Squat
Day 3
Clean & Jerk
Clean Pull
Back Squat
The snatch, clean and jerk can be the classic lifts as written, or any variation of your choosing based on how you’re feeling on a particular day, or based on what you need to address certain technical problems. This includes variations like powers, hangs, complexes, etc.
Snatch and clean pulls can be done as pulls as written, or you can substitute any pulling-related exercise such as halting deadlifts, partial pulls, segment pulls and pull complexes. Again, choose exercises that address your own needs with regard to technique and strength.
The push press on day 2 can be any kind of upper body press exercise that you decide is most effective: push press behind the neck, press, incline bench press, etc. Similarly, the overhead squat on day 2 can be replaced with a snatch balance variation, complex of snatch balance and overhead squat, snatch push press and overhead squat, etc.
Front squats and back squats on days 1 and 3 can be done with whatever sets and reps you choose. As a starting point, I would suggest 3s for the front squat and 5s for the back squat, 3-5 sets for each.
To this you can consider adding a technique exercise at the start of each day related to the classic lift of the day. For example, on day 1 if you have trouble with the turnover of the snatch, you might choose to do a few sets of muscle snatches or tall snatches before doing the snatches. Keep this exercise relatively light and easy.
Start the first week with fairly conservative weights and spend 3-4 weeks building the weights up, decreasing the reps or sets somewhat as you go if necessary. For example, you might do triples in the snatch, clean and jerk on week 1, doubles on week 2 and singles on week 3, increasing the weight by 5-10% each week.
Have fun with it and post any variations you use successfully here.
Loove PRs
Main site CF wanted 2-2-2-2-2-2-2-2-2-2 of Front Squat I am also sort of following the Oly Lift WODS at MikesGym.org
1) Power snatch + Overheads: work up to 80% of best ps and do 1 power snatch + 2 ohs x 5 sets.
95#, 115#, 135#, 135#, 135#
I am still working technique on my Snatches and OverHeads. The sn and oh’s feel really really good, next week I will go heavier. The goal is 205# on my sn and ohs. I remember I couldn’t do them. But I have been working really hard on stability techniques and shoulder strengthening and overall flexibility thanks to Kelly Starrett ‘s MWOD.
2) Mainsite WOD Front Squat 2-2-2-2-2-2-2-2-2-2
135#, 185#, 225#, 235# (NEW PR), 245# (NEW PR), 255# (NEW PR for a single), 245#, 235#
before today I had the most torrid time with 225, and never did it more then 3 times!! I would constantly be forced to just do 195# and 205#..and honestly ever since I’ve been doing the Kelly stuff, I just believe his stuff has helped tremendously. 3 PRs in one session. This 255 didn’t even feel heavy. Had to stop at 8 rounds because I was running late and had to do my assistance work for lower body and had to go an hour away to teach Jiu-Jitsu.
3) The following to be done in less then 15 minutes
Single leg presses 3x6
45#, 70#, 80# (idk how much the machine weighs def more then the #s suggested, but I only counted the Plates.
GHD raises 25 total
10, 10, 5
I think I only want to post my workouts when I PR.
CUDDLE FUDDLE customized by Paulo Canabarro
