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j03
04-28-2009, 08:39 PM
Hey all,

Been a member on here for over a year now, been lifting for 2 or 3 years now.

I was wondering what are the best olympic / compound lifts ?

I currently, squat, deadlift, and bench. I wanted to incorporate power cleans or hang cleans, or something else ... what would they be ?

Also, what days would i incorporate them in on?

Thanks all and Lift big !

Xellarz
04-28-2009, 10:12 PM
What are your goals? Like...why are you adding olympic lifts? <---this is important to answer your question.

j03
04-29-2009, 07:19 PM
What are your goals? Like...why are you adding olympic lifts? <---this is important to answer your question.

Just because I wanna change it up. I'm all after strength and size and since their very compound lifts id like to add a couple to trick my body. Because - as we all know keeping the same routine for too long your body gets adjusted to...

Anyone?

ZenMonkey
04-29-2009, 08:00 PM
There are two olympic lifts: the clean and jerk and the snatch. There are myriads of variations thereof. Olympic movements should go at the beginning of the WO and can go pretty much on whatever day you like since they are super duper compound but you should be aware that all of the momentum of the lifts come from your legs and hip extension. If you only have room for two lifts Id probably do both the full snatch and full clean and jerk.

If you want to step into it a bit slower work with clean & snatch pulls and high pulls, full cleans, snatch balance. There is nothing wrong with switching the lift variations week to week but I think youll get most benefit from doing the full lifts albeit they take time to learn.

Also, work in rep ranges of something like 5sets of 2 singles. Work with the empty bar until you feel comfortable. Then ramp the weight by 5lb-5kg increments and hit the last weight for two sets.

If you take the time to learn these you will surely love them and their benefit will repay you richly. Good luck.

[Watch these, go practice, repeat. Then post a video.]repeat

Snatch Demo Series:

Part 1: Setting up

http://www.youtube.com/watch?v=z5hKiqBhEs8

Part 2: Dead Hang Snatch
http://www.youtube.com/watch?v=LNk-T2VF1L8

Part 3: Snatch Balance/Drop Snatch
http://www.youtube.com/watch?v=j6epczoayrk

Part 4: Pulling Sequence From Above the Knee
http://www.youtube.com/watch?v=MsGFiI5YYbA

Part 5: Pulling From Above the Knee
http://www.youtube.com/watch?v=eN10ZjuHp_0

Part 6: Pulling Sequence From the Floor
http://www.youtube.com/watch?v=4Rbv9qYdt_g

Part 7: Eccentric Pulling
http://www.youtube.com/watch?v=Cq0tlv1zJNQ

Part 8: Accessory Pulls
http://www.youtube.com/watch?v=PE-PWFaNe08




Jerk Demo Vids:

Part 1: Setting up
http://www.youtube.com/watch?v=AOtPcVLBV7E

Part 2: Dipping
http://www.youtube.com/watch?v=PN3cL0-OD-I

Part 3: Drive and Catch
http://www.youtube.com/watch?v=AtODd6SgL50

Part 4: Jerk Balances
http://www.youtube.com/watch?v=lQS5dksl_Ds

Part 5: Other Types of Jerks
http://www.youtube.com/watch?v=NkvzngtCfAs

Part 6: Other Jerk Assistance
http://www.youtube.com/watch?v=CI6lofKLQ78



Misc Stuff Regarding Bar Height:

For the Clean
http://www.youtube.com/watch?v=QOVV8sRPWao

For the Snatch
http://www.youtube.com/watch?v=J737WlAwv-o