The Olympic Lifts: Conversion to Power and Muscular Endurance, Part 1A

You need you to watch this. If you don’t know much about the sport of fitness, let me be the first to tell you the athletic effort you are about to witness is something exceptional. That might be expected since the dude is none other than Rich Froning. A climbing ladder of muscle-ups and squat clean thrusters with 225#. Froning makes this sh*t look easy. Trust me, it ain’t. There is probably only one other guy in the world who could match this effort, and that’s Graham Holmberg. (I say that because of Graham’s particular adeptness with both muscle-ups, third in the world on 2013 Regional workout #3, and cleans with 225#, fourth in the world on 2013 Regional workout #7.)

http://youtu.be/b21cT9EFyvM

I’m posting this video because it will help us understand why it is important for us to put strength development in the proper context in our sport, particularly with the Olympic lifts. I hope to get into that tomorrow. (No promises.)

Olympic
1) 3 x 2 clean, landing position, no hook grip @ heavy as possible, rest 1-2 minutes
2) 5 x 1 clean + 1 hang clean (below knee) + 1 jerk, heavy as possible, rest 2-3 minutes

rest > 30 minutes

Strength
3) Romanian deadlift: 3×5 @ as heavy as possible, rest 2-3 minutes

rest > 3 hours

Olympic/Conditioning
4) snatch pull + power snatch: 3×2+1 @ as heavy as possible with good form, rest 2-3 minutes

then move quickly to,

Every 30 seconds for 6 minutes (12 sets)
1 power snatch + 1 hang power snatch @ ~80% of #4

rest 3 minutes

run: 8 x 200 meters, rest 1 minute