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?
Coach Burgener 2010-01-29
3 pos cleans are full cleans
Casey 2010-02-22
my apologies Coach B, i meant to remark on this program previously when i asked a question concerning the frequency. Of the 4 workouts a week, how would you space them on a M/T/W/Th/F/S/Su schedule?
I have a flexible schedule and from what i gathered perhaps a M/T/Th/F scheduling would work as far a recovery goes, with active recovery (light short rowing, myofascia release, flexibility drills, etc) and barbell work mixed in on rest days here and there?
Or would you recommend splitting it up a little more with lifting on M/W/F/S and Sunday and Tuesday being rest days. Any advice would be of great help. Thanks!
Coach Burgener 2010-02-22
casey, i would space them based on what i can do. if i have a flex schedule i would do: mon, tu, rest wed, thur, rest fri train sat....rest sun. that is what i would do.
Casey 2010-02-22
excellent, thanks for the help and quick responses. Your professionalism and love of the sport is both observed and greatly appreciated.
Kelvin 2010-02-27
Hi coach, would this programme be suitable for a beginner lifter? , new to Olympic weightlifting but not weight training. (I’ve been training for around 3 months and have just competed in my first comp) Thank you
Coach Burgener 2010-02-27
kevin....sure you can do this program.....vary it and go by how you feel not necessarily by the % or reps....but by exercises.
Matt DeMinico 2010-03-03
Hey Coach, just a quick programming question on this, the max column is obviously 1RM for each particular movement. That 1RM for each movement doesn't change during the whole 12 weeks, correct? As you said, take a week off after, at which point I presume you go for a new 1RM in each of the major lifts, and then repeat the 12 week cycle with the new 1RM.
Coach Burgener 2010-03-03
no it does not change unless you do hit a new pr in practice. i always say: WHEN THE FRYING PAN IS HOT, YOU DO THE COOKING!! if that happens, then you do change it.
Matt DeMinico 2010-03-29
This may sound really stupid, but seeing as I've never done a 1RM RDL before (actually, prior to starting this program, I'd never done them before, ever), what should I put in for the "max" in that category?
So far I've thrown 91kg in there, felt light but strained a muscle the first time on the 4th set. Now, now after getting used to them, they're no problem and feel light. Should I just take a day and try for a 1RM RDL to get my max? or just keep bumping it till it feels like it's too much. I'm guessing my 1RM Full Deadlift (182 kg) isn't good to do for 90% at sets of 7, or should I be?
Again, sorry for the dumb sounding question.
Mark D 2010-05-24
Coach I am a crossfitter that is looking to add in more olympic lifting into his workouts. I feel that the crossfit programming has been lacking oly work. Instead of doing the entire program as is can I do 2 to 3 of these workouts per week and still see gains in my attempt to build my oly lifts?
Jackie Licata 2010-06-28
Thanks coach! Going to follow this program, I appreciate you psoting this, pretty cool!
Jackie Licata 2010-06-28
*posting
Cody Bagley 2010-08-03
Hey coach B i played football at RBV when you were the coach you might remember me as TEX i really want to to work out with you guys again it was the only thing i really loved in high school was lifting and football
Em 2010-11-15
Hi Coach. For Week 1, Saturday Snatcy & C&J, it looks like set 5 is a back-off set prior to going back up for set 6. Am I reading that correctly? Is the purpose to bring more speed to that last single?
Thanks!
Coach Burgener 2010-11-15
em, yes you have read it correctly
Glenn 2011-01-05
Hey coach. Couple of quick questions. 1st-on the Snatch Push Press is the % taken off your 1rm Snatch or should you establish a 1RM Snatch Push Press. 2nd-on the PJ+Jerk-should the % be based off your 1RM Split Jerk? Love the program so far!! Thanks coach.
CoacH Burgener 2011-01-05
glenn,
the sn pp should be taken off snatch. the cj off the pj.
Glenn 2011-01-05
Thank You Coach.
Greg D 2011-03-19
Do we complete all sets of each exercise before moving on to the next or do we follow the set line down. Example, day one do we ps,has,sn then sn bl then back squat etc for set one or do all the ps,has,sn before moving on to sn bl. Thanks for the help coach!!!
CoacH B 2011-03-19
yes....complete the sets of each exercise. a ps+hss means that one does a pwr snatch then a hang sqt snatch. that = 2 reps.
Cesar 2011-04-14
i beilieve on week 3 or 4 there is nothing programed on the 4th day...when the 4th day is blank do i assume its max for a day or is it just a rest day?
Shayna 2011-06-16
Do we test maxes throughout the 12 weeks?
Rusty 2011-06-16
Coach, I have a few of questions. Not looking to lift competitively just like olympic lifts. So my questions are 1) Do you forsee any problems with adding some bench press in with this program? and 2) what are your thoughts on cardio with this program ( I was thinking intervals running)? and for the box jumps are those done at a specific height and are they done repetitively as quickly as you can or are they 1 explosive jump then land reset and jump again at a near max jump? How the questions aren't to ignorant. Thanks so much for the free programing, i love the site.
Coach B 2011-06-16
rusty...look for answers in all caps.
Coach, I have a few of questions. Not looking to lift competitively just like olympic lifts. So my questions are 1) Do you forsee any problems with adding some bench press in with this program? NO...NOT AT ALL JUST BE CAREFUL AS TO NOT GET THE SHOULDERS TOO TIGHT. and 2) what are your thoughts on cardio with this program ( I was thinking intervals running)?SPRINTS ARE FINE. UP HILL SPRINTS ARE BETTER. and for the box jumps are those done at a specific height and are they done repetitively as quickly as you can or are they 1 explosive jump then land reset and jump again at a near max jump? YES...JUMP QUALITY JUMPS WITH ADEQUATE REST. How the questions aren't to ignorant. Thanks so much for the free programing, i love the site.
Coach B 2011-06-16
shayna. usually every 4 wks
Shayna 2011-06-23
Thanks coach! :)
Mark 2011-08-23
Hi Coach,
What does it mean: rk jerk, pj + jrk
Coach B 2011-08-23
if i wrote it like that it would mean take it off the rack and jerk it....then push jerk it and then jerk it again
Edwin 2011-09-09
Hi Coach,
I want to give this program a try at my local crossfit box. I have approximately an hour a day total. Should that be enough time for each day?
Thanks!
Roger 2011-09-14
Hey coach. Im a crossfitter looking to improve my oly lifts, I dont think Id be able to do the 4 day a week programming, would doing say 3 a week be a good idea ? And making it a longer program than 12 weeks.
Coach B 2011-09-14
RoGer, yeah.you can do a 3 day per week program. Wk 1 do mon rues sat. Wk 2 do tu we'd sat and so on. See how that works. But you can workmit any way you want based on your needs.
John 2011-12-31
I want to get strong for American football but I also want to build overall strength and get ripped. Which one of your programs should I use?
Loan 2012-01-02
I propose not to hold off until you get enough cash to buy all you need! You should just take the loan or college loan and feel yourself comfortable
Captain 2012-01-16
Coach, is sn bal % of your best snatch or of your best sn bal?
Program looks awesome, looking forward to try it. Thanks
Coach Burgener 2012-01-16
captain, sn balance is of best sn bal. you want exercise to be heavier than snatch in the long run.
Captain 2012-01-19
Thanks Coach. I've started the program and did the sn bal 1st day of week one. Is the sn bal with a dip and a drive? Or do I go right under it without any movement first. Thanks again!
Coach Burgener 2012-01-19
captain, dip and drive quick drive with the hands to drive you down!!
Captain 2012-03-10
Coach, I'm well into week 6,and everything is good. I have an additional question:
When I do clean pulls at 100% and 105% it's almost impossible to do reps with the pull, because of the heavy weight. Should I use straps? What is your meaning about using straps in olympic training?
Coach Burgener 2012-03-10
captain, yes....use straps. i allow straps on 3 pos snatch and any and all pulls. good luck.
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Kevin 2012-05-25
Hi coach, with this cycle would you recommend intra-cycle maxing or working up to a heavy single as you do in your regular site olympic lifting wod every saturday? If so, how would you suggest fitting this into the 12 week program? If not, do you think that a person would see more of a jump in their maxes just going straight off of your main wod or this 12 week program?
thanks.
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Bryan R 2012-06-21
Day 2: 3 Pos Cleans: 3-3 (@70%), then 3-3-3-3 (@75%).
3 pos clean = Clean from hang, Clean from below knee, clean from ground.
Now in the case of each of these 3-rep sets (6 sets total). Does CFH, CFBK, FC = 1 rep of a 3-rep set, or 3 reps of the 3-rep set?
There's a few other places where this kind of set-up occurs. (Day 1: PS, HSS, SN)
Mike 2012-06-23
Thanks for posting the program and so much info on your site. I just want to ask when I should retest my maxes? I am doing a Monday Tuesday Thursday Friday program. After every 4 weeks should I restest on Saturdays? Or what do you suggest as far as the program? Should I worry about restesting or just go through the 12 weeks with the same maxes?
Coach B 2012-06-24
sorry for the confusion on my writing of programs. any time i do a set...ie.3 pos snatch. that is from high hang, mid thigh and floor. that ='s 3 reps, NOT 1 REP. if i have a ps+hss+sn=pwr sn,+hang sqt snatch + snatch...that ='s 3 reps as well. i always count all reps.
Coach B 2012-06-24
sorry for the confusion on my writing of programs. any time i do a set...ie.3 pos snatch. that is from high hang, mid thigh and floor. that ='s 3 reps, NOT 1 REP. if i have a ps+hss+sn=pwr sn,+hang sqt snatch + snatch...that ='s 3 reps as well. i always count all reps.
COACH B 2012-06-24
MIKE, retest when you feel strong. i always say: when the frying pan is hot, you do the cooking. if on a particular day and 2-3 wks into the program and you feel like: WOW!!! I FEEL GOOD!!! go for it then!!
