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View Full Version : How to incopporate snatch and c&j into wbb1?



DoUgL@S
01-15-2004, 04:51 PM
I want to include the snatch and/or the clean and jerk into my routine. I am currently doing a modified WBB1. All upper body movements on Mon and lower body movements on Tues. I rest or do cardio Wed. Then repeat. Where could they fit in? should I substitute them for something on Thurs and Fri? Also, any links on how to do these exercises correctly would be greatly appreciated. Thanks in advance.

Saint Patrick
01-15-2004, 11:55 PM
How about you just take some excercises from WBB1, add some oly lifts, and customize your own routine?

DoUgL@S
01-16-2004, 01:16 AM
That is the plan, but I am a newbie when it comes to these lifts. I would like to know when you guys, the more experienced lifters, incorporate them into your workout. Do you you do these on leg day and skip squats, do you do them first? I just want an idea so that I could design an efficient routine.

Saint Patrick
01-16-2004, 01:47 AM
Here was my routine when I was bulking last, I had a 5-day split:

Day 1 - Chest
Day 2 - Back & Shoulders
Day 3 - Legs
Day 4 - Deadlifts & Cleans
Day 5 - Arms

Not necessarily in that order but each of those days once a week with 2 off days in between. It was a custom routine I threw together, and I had decent success with it.

Snatch & Cleans work Delts and traps and legs, so just plan the rest of your routine around that.

DoUgL@S
01-16-2004, 02:01 AM
Thanks. I knew they worked legs but wan't sure about anything else.

KingJustin
01-16-2004, 04:13 PM
I usually hit the major bodyparts twice a week...A couple splits I like are:

1. Push
2. Pull/Legs (add OLY Lifts)
3. Push
4. Pull
(Definate rest day here)
5. Legs (Oly Lifts)

..or

1. Upper
(Definate rest day here)
2. Lower (oly lifts)
3. Push
4. Pull/Legs (oly lifts)

I haven't felt like power cleans make me all that sore or anything, and I think that recovery for them is relatively fast... I'm doing the Russian Bench routine, which has cleans 3x a week, and I'm feeling great every time I go to the gym. That said, the first time you do cleans your groin and traps may be really sore since it's a new movement.

Also, make sure you learn how to do these lifts correctly. They can be dangerous if you're doing them the wrong way. A lot of my friends at school take weight lifting and they do power cleans with the most horrendous form and a lot of the time they'll hurt their back or something. Learn from someone who really knows what he's doing. Check these sites to make sure the person who taught you is doing the right thing:
http://www.exrx.net/Lists/PowerExercises.html
http://www.bsu.edu/webapps/strengthlab/Home.htm