I'm already doing general strength stuff: OHPs, bench, squat, deadlifts, pull-ups, rows but I want to start adding in and training the clean & jerk and snatch to improve power. I'm not sure how to program the oly lifting into my routine to prevent excess fatigue
>>76735970would
>>76735970Bump
>>76735970>OWLsheets - Olympic Weightlifting Spreadsheets: Pendlay Training for the Supertotal - Full, Original Article https://share.google/eM24OFIuxAi6KAbRp
>>76736098Thank you, I was actually searching for this before posting here
>>76735970Russian method Max out 3 times a day, always add weight and if you fail, you lift it until you cant, then you come back tomorrow.
>>76735970Look here for routines:https://liftvault.com/programs/olympic/Other than that it is easy. I did Torokthyis 13 week plan when I started and developedit from there. In General you pick 2-4 Oly style lifts/complexes this includes Squats and deadlifts.Then you could do Bench, as I'm doing it right now. And than you can add in some accessory work. Rows, pull ups, lat pull,..You could also warm up with good mornings, back extensions, snatch balance. OHP is a meme and not neccessary, you can do Push press or Jerks. For the structure of the OLY part: You either start with the most complex exercise (snatch) or the one where you suck the most at. For example I did this on wednesday:Hang Snatch from hips2 Squat Cleans + 2 Front Squats complexRDLbehind the neck Push pressBenchLat pullI also like to add a Crossfit WOD after the OLY part.
>>76735970Brutal knee slide
>>76736139That's not Russian, you dipshit.
>>76735970
>>76735970Every actual WL program does this
>>76735970Be Indian or Chinese. They’re obsessed.
>>76735970>benchTerrible for olyt. 125kg snatch 150 cj
>>76736369Your bench should be at your snatch level to allow for a more stable snatch catch.
>>76736153Thank you
any effective bodyweight leg exercise? i cant join a gym cause im low on money right now.
>>76737206I heard sucking cocks is good calisthenics
>>76737210why is /fit/ so hostile?
>>76737227Whats so hostile about it?
>>76737206Lunges
>>76736662lmao who told you this bullshit
>>76738925Szymon Kołeckihttps://www.youtube.com/watch?v=6QN6ZQaFzn0 @22:25
>>76736662Yeah, sure maybe. But my point still stands. 125 kg snatch much harder to get than a 125 bench, so relatively speaking, if your bench is the same as your snatch, your bench is very low, comparatively
>>76736315lucky bastard
>>76737227NTA but you're asking dumb questions in an unrelated thread
>>76735970Too bad it's an AI video. You can tell by the nonsense writing on the sign.
>>76735970> Ukrainian namewhy are you not fighting Russians?
>>76736160wtf is a knee slide
>>76740989Imagine your bwc penetrating that tight asshole without lube
>>76737206Pistol squats and one leg deadlifts.
