Please Scroll Down to See Forums Below
INFERNOspinatus
- Thread starter spatts
- Start date
PolishHammer1977
New member
Got a pic or a vid Spatts?
Zander1983
New member
Oly complexes are damn brilliant.
The most horrible is definately a Power Clean/Front Squat/Push Press/Squat/Push Press complex.
http://www.t-mag.com/nation_articles/215comp.html
The most horrible is definately a Power Clean/Front Squat/Push Press/Squat/Push Press complex.
http://www.t-mag.com/nation_articles/215comp.html
PolishHammer1977
New member
Intense stuff 
Zander1983
New member
spatts said:
No, I doubt people could overhead squat with 50-60% of their push press max. You lower it onto your back after the push press. The first squat is your normal front squat, holding the bar in an Olympic lifting 'rack' position. You can also start from a hang clean if you want.
coolcolj
New member
Well if you had read my Olylifts and Throwers post - which only 44 people did
you would have read about the following...
--------------------
I will send you some info on the 4 stage pull which is a good general exercise for the fall/early GPP that is a combination of DL and HP actions. Or you can make up your own 4 or 3 stage pull with a similar format. (You can earn points for creativity.) Mark Cameron (first 110kg OLer to C&J over 500 lbs.) used this from a Bulgarian program in 1976. Very tough but lots of
good hip,knee, and ankle work.
4-STAGE PULL
This is a combination lift of 4 movements that make up ONE rep:
1. DL from floor to knee height, return bar to floor
2. DL from floor to hip height, return bar to knee height
3. High pull from knee height to full extension, return bar to floor
4. High pull from floor to full extension
Usually 3 reps per set is enough. This is a killer for fall workouts for back, hip, knee workouts. I would not do this more than once per week for 4 weeks in early fall for conditioning and to reinforce proper pull tech. You can come up with your own variations adding Pow Snatch or Clean instead, etc.
Somehow this exercise got lost in the last 25 years-we did it alot-and got replaced by the "Romanian DL"-which is not nearly as challenging as the 4-stage.
The weights need not be heavy for an excellent workout.
you would have read about the following...
--------------------
I will send you some info on the 4 stage pull which is a good general exercise for the fall/early GPP that is a combination of DL and HP actions. Or you can make up your own 4 or 3 stage pull with a similar format. (You can earn points for creativity.) Mark Cameron (first 110kg OLer to C&J over 500 lbs.) used this from a Bulgarian program in 1976. Very tough but lots of
good hip,knee, and ankle work.
4-STAGE PULL
This is a combination lift of 4 movements that make up ONE rep:
1. DL from floor to knee height, return bar to floor
2. DL from floor to hip height, return bar to knee height
3. High pull from knee height to full extension, return bar to floor
4. High pull from floor to full extension
Usually 3 reps per set is enough. This is a killer for fall workouts for back, hip, knee workouts. I would not do this more than once per week for 4 weeks in early fall for conditioning and to reinforce proper pull tech. You can come up with your own variations adding Pow Snatch or Clean instead, etc.
Somehow this exercise got lost in the last 25 years-we did it alot-and got replaced by the "Romanian DL"-which is not nearly as challenging as the 4-stage.
The weights need not be heavy for an excellent workout.
