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INFERNOspinatus
- Thread starter spatts
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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.
I used hang snatches to build my rear delts in rehab. Been doing them about a year now, and wanted to start moving away from "rehabbing" and more toward "strengthening." The hand snatches played a primary part in rehabbing my rotator cuffs and giving me more rear delt to set the bar on when I squat. I have a long torso, so being able to carry the bar lower is great.
Lord_Suston
New member
I thought those were called clean and jerks
. Cause that is how I do mine. From the ground though. I do a full power clean then bend low and explode up into a push press
. Cause that is how I do mine. From the ground though. I do a full power clean then bend low and explode up into a push presscollegiateLifter
New member
what are the points of the excercises spatts and ccj mentioned... developing the anerobic threshold?
edgecrusher
New member
Zander1983 said:
I tried some oly lift combinations tonight. they were fun! I'm trying to learn the form for power cleans and front squats and push presses so I did a bunch of stuff with the bar - power clean into front squat into push press, sets of 3 hang clean-front squats and stuff. then I did 4 sets of 3 reps of different combinations with 95 pounds and 4 more with 105. pretty light but it was an awesome workout anyhow. that's the first time I tried front squats. they feel great, a lot more natural than back squats for me (although I'm sure I can move more weight with a back squat)
