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
