Week 1
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Hi All, This training week is over. If you'd like to join the team, or would like to just try it for a week (for free) - message Yasha Kahn on Facebook or email him at Yashakahn@gmail.com.
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PROGRAM FACEBOOK GROUP
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This program is designed for intermediate-level weightlifters.
We encourage you to post videos of the lifts marked in RED on the Facebook group above.
Use the group to ask any questions or seek any weightlifting advice.
If you have any questions, email me at yashakahn@gmail.com, or contact me or Vasily through facebook messenger.
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Week 1Sets & RepsDemonstration VideoExercise notes
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Daily warm-up
http://www.youtube.com/watch?v=CRu1KKxoDdU
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DAY 1Today is a snatch day.
We will focus on the final part of the pull, and the catch.
Workout Requirements: Blocks.
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Wall squat4(6)http://www.youtube.com/watch?v=Eh_-mfN09OQHands behind head, toes touching wall while facing the wall, feet in front squat width - squat without falling backwards by spreading knees wide. We do this exercise to turn on the right muscles, and the needed flexibility for squatting. On the first day, these may be very difficult. If you keep doing them, within 1 week they will be easy. Invest some time in these, it will be worth it.
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Muscle snatch to standing + Push press from behind head + drop snatch + OHS3(1+1+1+1)45% 5(1+1+1+1)50%http://www.youtube.com/watch?v=vjfGNIxyoGITake your time, and make sure every movement is done correctly. % taken from best snatch. This exercise will warm up all of the muscles needed in the snatch. If we were to jump straight into the snatch, with some muscles turned on, and others too tight or not functioning - you wouldn't have use of all of the snatching muscles which would lead to bad technique, lack of mobility, and are at higher risk for getting injured.
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Snatch from blocks5(3)65%, 3(2)70% http://www.youtube.com/watch?v=dh9dnlfwUSIThe blocks should be of a height to put the bar an inch above the knee. If you don't have blocks, then do these from the hang. By working from the blocks, we're forcing the last section of the pull to be stronger (to make up for the lack of momentum from the ground), and the receiving position to be more active (since you don't have as much height during the pull). If you don't have blocks, then do this exercise from the hang. First stand straight up with the bar. Then lower it to the knees. As you go down to the hang position - make sure its to the right position: knees out, chest vertical, weight on mid foot.
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Snatch pull from blocks4(3)80%, 3(3)90%http://www.youtube.com/watch?v=5MZNjJVDz3g same block height as previous exercise. focus on punching the shoulders up, and allowing the elbows to go up, but not actively pulling them up (yet). If you don't have blocks, then do this exercise from the hang. First stand straight up with the bar. Then lower it to the knees. As you go down to the hang position - make sure its to the right position: knees out, chest vertical, weight on mid foot.
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Snatch press5(10)http://www.youtube.com/watch?v=us6cYMrCgHEuse a weight with which you can finish all reps.The snatch press doesn't directly help the snatch, as the finish of the snatch isn't a press, but it does help to solidify (build rigidity) in the finish position, and builds the muscles around the shoulders, which need to be strong to support the actual working muscles of the snatch. Because of this we'll have some form of pressing exercises nearly every day.
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Abs4 sets of 20Any ab exercise. Abs help to suppor the rigidity of the torso which is necessary for the clean and jerk and squats (snatch also, but not to the same extent). Strong abs secure the back, allowing the legs to work better (legs can't work as well when the back isn't tight), and reduce risk of injury.
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Pull ups4(8)
https://www.youtube.com/watch?v=pAB94k7KlI0
you can use rubber bands for assistance if needed.
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DAY 2Today we work on the clean and jerk. This day isn't heavy - you will be focusing on technique.
Workout Requirements: Platform, bar and weights, squat rack.
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Wall squat4(6)http://www.youtube.com/watch?v=Eh_-mfN09OQHands behind head, toes touching wall while facing the wall, feet in front squat width - squat without falling backwards by spreading knees wide. We do this exercise to turn on the right muscles, and the needed flexibility for squatting.
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Power clean without contact + Squat jerk4(2+2)50%, 2(2+2)60%http://www.youtube.com/watch?v=qro9WxJl4s4 Focus on pulling the bar to the height of the neck, after, and only after the pull, punch the elbows forward and up to place the bar on the shoulders. By taking out the contact in the clean, every part muscle involved in the pull will be forced to work. The contact, when done hard enough, accelerates the bar so fast that some muscles never need to work.. When this happens at light weight, it seems fine - but those muscles never warm up, and remain inactive when you get to heavy weight. The squat jerk is a bitch. you have to have good flexibility, mobility and balance. if you don't - take your time and go as low as you can, pause in the lowest correct position, and go back up. within 2 weeks of doing this exercise, it will become easier.
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clean pull + hang clean4(2+2)65%, 3(2+2)70%, 1(2+2)75%http://www.youtube.com/watch?v=puUCH2yUMXoon the pull concentrate on punching the shoulders up as the contact with the bar happens. Repeat that same movement for the hang clean. The weight is low, work on a completely vertical pull (which can only happen if the start of both the pull and the hang clean is directly above mid foot), and a clean, crisp movement. We'll get good technique before going heavy.
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Clean pull3(3)85%, 3(3)95%https://www.youtube.com/watch?v=j7M2wXrqrI8Don't rush through this exercise. its the heaviest of the day, and you need to focus on making it as straight as possible. start the pull on mid foot, stay on midfoot, make contact and punch up with shoulders, keeping arms relaxed. Lower the bar using the same trajectory and positions as on the way up.
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Push press + jerk5(2+2)50%http://www.youtube.com/watch?v=0Cx7F7mZdawThe weight is low, and the goal is perfect execution. The finish of both the push press and jerk should have shoulders raised, and fully pressing into the bar. On the push press - go for beautiful technique. 50% is light. slow down the dip to make sure you feel the legs working. but slightly back, back tight, knees out. The shoulders must punch (not shove or push) up at the same time as the knees lock. You will go up on your toes automatically. when you are up on your toes, fully extended, bar at the forehead - your arms will start working. Your arms should push up AND back, while you should be going down from the toes.
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Abs4 sets of 20Use a different ab exercise from last sessionThe body adapts to the exercise you do, the rep range, and the weight. If you always do the same thing, the return on your investment (of effort) diminishes every time you do so. So - change the exercise. Change the weight or angle at which you are training your abs.
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Pull ups4(8)
https://www.youtube.com/watch?v=pAB94k7KlI0
you can use rubber bands for assistance if needed.
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DAY 3Today is a strength day. Take your time warming up, and focus on getting the right muscles working. You must feel your hamstrings, lower back, and glutes working on the RDL, quads on the front squats, and chest and triceps on the bench press.
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RDLs5(6)80%http://www.youtube.com/watch?v=ywFiwEfAoXkthe first rep should be done as a deadlift, lower from the first rep into an RDL (straight legs). Base the % off of the jerkRDLs build strength in the posterior chain. They don't directly affect the olympic lifts much, but do develop raw strength, needed to support the specific strength we develop for weightlifting.
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Front squat 3(3)70%, 3(3)80%, 2(1)90%http://www.youtube.com/watch?v=xxWymUw81TI before lifting the bar from the rack, raise the diafragm, inhail all the way. Good technique is essential for front squats. Don't just passively lift the bar from the racks, sigh, and squat. Set up like you're demonstrating perfect technique every time. drive the elbows, chin, chest and shoulders up as you start squatting up. make these perfect so that your body repeats the same movement in the clean
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bench press5(4)80%Inhail all the way before lifting the bar off the bench rack. We need a strong chest, because without it, we can't have a strong upper back - whcih we need for weightlifting.
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biceps and tricep pump session10 minutes
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DAY 4Today is a technique day for the snatch. The main exercises for the day are the snatch without moving feet and drop snatch. The goal is to have control over the bar at all times. There shouldn't be a moment where the bar is flying and your fingers are crossed, with you hoping everything will land where it should - place the bar and yourself into the catch position with control.
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Bulgarian squat 5(5+5)25%http://www.youtube.com/watch?v=YcpV9vBxu_c Don't rush, focus on balance. bar should be placed in back squat position, % is based off of the back squat. The bulgarian squat doesn't build the major muslces used in weightlifting. This exercise builds the support muslces which aren't used much in olympic lifts, but are needed to support a strong structure, and to allign the body to better use all muscles. Training these muscles keeps us from getting injured by being well balanced, and reduces imbalances. Most people don't do exercises like these until their rehab therepist tells them to - but they should be done regularly.
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Snatch without moving feet3(3)50%, 1(3)60%, 1(3)70%, 3(3)75%http://www.youtube.com/watch?v=1CgWhUkQYCAStart with feet in catch position and don't move them throughout the movement. because you're not moving feet, you can't move as fast, and you have to make up for it by having full control at all times. Pull up to the chin, then pull the bar and yourself into the catch position. This exercise is all about full control at every moment. Don't move your feet! If you jump backwards or forward, this exercise will force you to stop. For all lifters, because the jump (up and out) is taken out of the lift, this snatch will be slower than a classic snatch. Because it's slower, and you can't race and beat the bar down with speed - you'll have to continue pulling the bar during the decent. this control is necessary for the snatch, and will carry over into the full snatch nicely.
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drop snatch + OHS3(3+1)50%, 3(2+1)60%, 2(2+1)70%
http://www.youtube.com/watch?v=xumZDk6N2Os
The traps need to be turned on, and shoulders raised when the bar is above head. push the bar as high as possible with shoulders at all times when bar is overhead. There can't be a moment in this exercise without being fully in control. You are either driving the bar up, or in a strong and controlled position under the bar controlling where it is. A very important part of the overhead position is that the bar shouldnt't be just balanced overhead. You need to be in full control of it. If it starts fallin forward, the whole body should follow, not just the arms. We'll have a video demonstrating how and why in the next few weeks.
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box jump5(7)Use a box height that is not challanging to jump on top of, but attempt to jump on it with legs as straight as possible. Meaning hips should travel as high as possible. Jumps are necessary for developing lowerbody speed and power. We'll be doing a lot of these. Do some landing with hips as high as possible, do others landing in a full squat, mix them up, get used to jumping.
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hyper extention5(8)
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