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Hi Coach!I am a spanish(Madrid) beginner in oly lifts.I've been crossfitting for a year and now I have built a little home gym consisting in a barbell,bumpers and a home-made rack.The scheme that I am following is,Monday-Wed-Fri Metcon and Tuesday-Thursday oly.I train at an affiliate on Mondays and the oly session of thursdays.On tuesdays,I am doing the Saturday's wod of your site.My question is:┐How much sets do I have to do to get my max snatch,c&j and front squat for the day?I have been doing about 6-7 singles of each lift,which takes me about an hour of training in total.┐Is it ok?
Thank you very much for your advice!


Mario Santos Sanz | 2012-02-29

one normally takes more warm ups in the snatch: bar, bar, bar, x 3, x 2, then 1's...for about 2-3 sets....then you should hit a pretty good single and up it from there. in the cj take only 4 sets to get to your start. good luck
 
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Mario Santos
2012-02-29
Thanks very much Coach!And what about the heavy single at front squat?
Once I have hit that pretty good single...how many chances of max lift may I give myself?4-5 attempts?would it be too many attemps?I am asking this because I do not want to finish with my shoulder strenght before going into the c&j sets.
I am doing the burgener warm up,skill transfer excercises for the snatch and an adaptation of the junk yard dog wu before starting the lifts,because I usually train alone xD so there is no one to jump over.
Thanks very much for your help!!Will you come to Europe for an oly seminar?
Coach B
2012-02-29
one wants to get to the fs asap. many times i will add a workout like this: fs, sn, fs, cj, fs. the first series of fs may take 4-5 sets, but the 2nd only takes 2-3 and the last 1-2.