Hi Coach, couple questions for you in regards to the attached workout:
What does rdl, hrl and PCS Cleans stand for?
does 70% snatch balance mean 70% of your max snatch or 70% of your max snatch balance?
Thanks!
Kelly
Mike Burgener 2007-09-28
it should read pos rather than pcl. pos means position. 3 position. floor, below knee, hang. those are the 3 positions. rdl means romanian deadlift. hlr means hanging leg raise.
Carlos Lopez 2007-10-22
Hello Mr. Burgener, I'm on the 11th week of your workout and it's gone great, I just have a question about the last week; are we supposed to go for new maxes on the last day of the 12th week or take a week off after that and then max? thanks in advance.
Mike Burgener 2007-10-22
take a week off and enjoy recovery
Rich B 2007-11-18
in week 1, what is 'ps+hss+sn'?
Mike Burgener 2007-11-19
ps=power snatch
hss=hang squat snatch
sn=snatch
do a power snatch then a hang sqt snatch then a snatch all for 1 rep.
Mike 2008-01-24
what is the difference in your "clean shrugs" and "clean pulls". I have seen various versions and many times they overlap in execution. How do your differ.
Mike Burgener 2008-01-24
clean shrugs are taken off blocks and are taken from the high hang doing just a down and up and shrug. clean pulls are taken from the floor and mimics the clean without racking the bar.
Matthew 2008-06-02
2sn pulls+2 sns, is this 2 snatch pull + 2 snatch squats? If so, how do you get to the snatch squat position from the snatch pull.
Mike Burgener 2008-06-02
2 sn pulls + 2 sns means 2 sn pulls plus 2 snatch not snatch sqt.
Jeff Fisk BASE, CSCS* 2009-03-03
What does sn bal mean. Great stuff. Thanks.
Coach Burgener 2009-03-03
jeff,
sn bal is snatch balance. some people call it drop snatch.
Jeff Fisk 2009-03-05
I think I know what you mean, but could you describe the sn bal. Thanks again. My friend John Mobely just did your oly cert. on the East coast. I may try for your Edmond, OK. camp. I am an old SEAL student personal training in KC. Look forward to learning from you soon. Jeff
Allan G 2009-03-26
A little help please coach. I have been following this programme for the last 3 weeks but i'm still not certain what loads i should be sticking in the 'max' column on the spreadsheet?! I have been entering 1rm's but on some exercises the load pattern seems heavy and on others a bit light. Can you please enlighten me before i embarrass myself even more.
fantastic site btw.
many thanks,
Allan
Coach Burgener 2009-03-26
alan, if the wt. is too heavy lighten it up.....if its too easy...take it up a tad , but not too much. a cycle like this is a game plan. use it accordingly and emphasize your weaknesses as you make changes.
Allan G 2009-03-27
thanks coach, that's the answer i expected , but thought i'd ask anyway.
much appreciated
Allan
Dairusb 2009-05-07
Coach great program, i have a question about what HLR means?
Coach Burgener 2009-05-07
hanging leg raise. hang from a chin up bar and bring knees to elbows. a stomach exercise.
Geoff 2009-06-26
Hi Coach, is it ok for me (51 yr master) to use this schedule or would it be 'too much' volume. I've been training OL for years.
Thanks!
Reggie Anglin 2009-08-12
I would like to go back to powerlifting, need a new program to jump start my workouts. Maybe even try for the olympic's. Im 45 y/o ? pls help. thanks reggie.
Yvana 2009-08-26
is this program suitable for beginning to intermediate lifters as well?
Question re 1RM: do you re-adjust those during the program or is it fixed at where you are at in week 1?
Also: power snatch/clean > technical snatch/clean. Which max do I use?
Erik Rasmussen 2009-09-06
Hello Coach
When you ask us to do ps+hss+sn for a set of 3, are we expected to do that sequence 3 times without resting? or are should take a second between them to complete the set?
Coach Burgener 2009-09-06
erik you only do 1 of each of the exercises not 3 of each of the exercises.
Michael 2010-01-29
On the 3 pos cleans, are those full or power cleans?
