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January – Olympic Weightlifting

Posted 5th January 2020 by claudia clarkson

Week 1 – Starting Monday 6 January 

Monday

A: Power Snatch with 2s Pause at the Knees (focus on strong start position, everything engaged in that pause)

6×2 (50,60,70,70,70,70%)

B: Snatch from Mid-Shin – (for the first rep, deadlift the bar up and lower down to mid-shin)

8×2 (50,60,70,70,70,70%)

C: Snatch Panda Pulls – 6×5 (50,65,65,65,65,65%)

D: Backsquats: 1×5 @25%, 1×4@50%, 1×3@60%, 1×2@70%,1×1@80%, 1×1@85% 2×1@90%

 

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Barbell Club – January 2020

Posted 1st January 2020 by Jenna Fisher

This year’s first strength program – the Juggernaut method – will begin in February and run through to June. This method will focus on the main barbell lifts: back squat, conventional deadlift, flat bench press, and strict overhead press. We will add some accessory exercises (remedial, arms), and an additional focus on pull-ups, but these standard lifts will be the priority for this forthcoming period.

January will, therefore, focus on unilateral exercises and dumbbells to encourage both sides of the body to work equally before starting on the barbell. The aim here is stabilisation.

The tempos are particularly important so take note and stick to the pauses and quarters etc. The speed of the tempo is more important than the load.

The Barbell Club program can be downloaded here:

Barbell Club Program pdf – January 2020

An excel sheet to record your performance can be downloaded here:

Barbell Club Personal Log of Performance excel – January 2020

The Juggernaut spreadsheet can be downloaded here (the first link is for a Mac):

Juggernaut Program Spreadsheet – February to May 2020

Juggernaut Program Spreadsheet excel – February to May 2020

This will be explained fully in next month’s blog but do think ahead and take a look to prepare. Note that the original spreadsheet was obtained from liftvault.com so do check out their website too.

If you do not know your 1RM (or another measure such as 3RM/5RM) then use some of the classes this month to do a test. Speak to your coach who can help with this.