Hi, guys! We start reviewing the first training week… … of the 11-week ONLINE PROGRAM I have already announced in FACEBOOK & VK. The first training week consists of 5 trainings: 3 “key” trainings and 2 additional ones. The first training and the first exercise is HYPEREXTENSION! Every person may choose the weight for this exercise. I advise to choose as small weight as it is possible for this exercise. The thing every athlete should pay attention to: hold for a couple of seconds after you have finished the extension and go down slowly. Have look… Exercise II: HANG SNATCH. We do the first lift from the platform. Thus, we get SNATCH+HANG SNATCH. This exercise is always performed with straps. I’ve made the 1st and the 2nd week as PREPARATORY. I’ve wrote minimum %, so we can get ready for a great workout gradually. Exercise III: SNATCH PULL. It is calculated according to the PR in Snatch and performed with straps. Exercise IV: FRONT SQUAT+JERK. Have a look… Exercise V: FRONT SQUAT (+ straps). I advise to use straps in this exercise to learn how to fold the elbows up. When performing this exercise, pay attention to your pelvis, strain the lower back, pull it back and keep in this position. Flex the knees to the sides and keep the elbows folded up. That was the program of the 1st “key” training (№1). Let’s go to the next one. The next “key” training (№3) consists of 5 exercises, we’ll review them one by one. Exercise I: “Good mornings”. The point is: flex your knees out to the sides when starting the dip, keep your back straight and incline as as possible. Exercise II: BLOCK SNATCH. Things every athlete should pay attention to: the xercise should be done with the use of a box and straps. It is performed with the full squat, and calculated according to the PR in Snatch. Exercise III: CLEAN + SQUAT + JERK! I advise to work out for the “basis” with this exercise, you’ll often see it in my program. Exercise IV: CLEAN PULL. The point is: watch your back and keep the angle with your shoulders when standing up. We have finished our training with the barbell, but I advise to practice box jumps. Tha point is: to come up to the box (or anything else you’re going to jump on) and jump up with straight legs from the full squat. Have a look … That’s all. Get ready for the next training. The following training №5 includes 5 exercises. HYPEREXTENSION! We did it this week, andonce again … hold for a couple of seconds after you have finished the extension and go down slowly.. Control the weight on your own. Exercise II: HANG SNATCH! Performed with the straps and calculated according to the PR in Snatch. Exercise III – SNATCH PUSH PRESS! I have reviewed these exercises before in one of my videos, have a look … https://www.youtube.com/WeightliftingUkraine
if you want to learn more about the “keys” of performong this exercise. Wide-grip behind the head. Fixation over the head is totally important. Exercise IV – DEFICIT CLEAN. This week this particular exercise will be decisive, let’s see who’ll work it out right. Follow the contests in the INSTAGRAM. The point is: put rubber or discs under the feet to increase the path of the barbell. The weight is not heavy, as this is an additional exercise. Exercise V – BACK SQUAT. This exercise is calculated according to the PR in SQUAT. The point is: go down SLOWLY, get up QUICKLY. We’ve just reviewed the basic exercises – trainings № 1,3,5. Now we’ll talk about additional trainings №2 and №4. These are the auxiliary trainings – if you train more than 3 times a week, you may include these trainings to your program. These exercises are for working out on the technique, with the weight less than 50%. We’ve had all of these exercises – SNATCH, PUSH PRESS, SQUAT, during this training week, and there won’t be problems I consider. About the structure and the rules. Write % above, number of lifts – below, and on the right – number of reps. 1+2 is: 1 SQUAT + 2 CLEAN. Number 4 and 5 indicate the number of reps. If the number is not indicated – that is the weight we have for 1 rep. Once again! All the exercises are divided into SNATCH and CLEAN. Exercises performed with hook grip – considered to be calculated accodring to your PR in SNATCH. Exercises performed with a close grip are considered to be calculated according to the PR in CLEAN&JERK. One exercise only is calculated according to the PR. Train together and train right! Bye!