{"id":777,"date":"2009-09-23T05:13:49","date_gmt":"2009-09-23T05:13:49","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/?p=777"},"modified":"2009-09-23T05:13:49","modified_gmt":"2009-09-23T05:13:49","slug":"hungarian-weightlifting-program-update","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2009\/09\/23\/hungarian-weightlifting-program-update\/","title":{"rendered":"Hungarian Weightlifting Program Update"},"content":{"rendered":"<p>Last week I wrote about the start of my Hungarian influenced 9 week <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2009\/09\/16\/day-1-of-my-9-week-olympic-weightlifting-training-program\/\">Olympic weightlifting training program<\/a>.  This week, I started week 2, which it won&#8217;t come as any surprise, is harder than week 1!  Even my coach from Crossfit Manchester said: <strong><em>&#8220;This is really hard!&#8221;<\/em><\/strong> which is a worrying thing to hear from Mark indeed!  Anyway, here&#8217;s week 2 (only 3 days as I suspect that might be all I can make this week):<\/p>\n<p><strong>Day 1<\/strong><\/p>\n<ul>\n<li> Power Hang Clean &#8211; 6 sets of 3 reps at 75% = 75kg<\/li>\n<li> High Pull of Clean &#8211; 5 sets of 3 reps at up to 100kg<\/li>\n<li> Dead pull of Clean &#8211; 4 sets of 3 reps at up to 110kg<\/li>\n<li> Back Squat &#8211; 6 sets of 5 reps at 75% = 112.5kg<\/li>\n<\/ul>\n<p><strong>Day 2<\/strong><\/p>\n<ul>\n<li> Front Squat &#8211; 5 sets of 5 at up to 80% = 97.5kg<\/li>\n<li> 1 Power Snatch + 2 Power Hang Snatch &#8211; 5 sets of 1+2 at 70-75% = 55-57.5kg<\/li>\n<li> 1 Power Clean + 2 Power Hang Clean &#8211; 5 sets of 1+2 at 75-80% = 75\u201380kg<\/li>\n<li> 2 Split Jerk &#8211; 4 sets at up to 80% = 80kg<\/li>\n<\/ul>\n<p><strong>Day 3<\/strong><\/p>\n<ul>\n<li> Power Hang Snatch &#8211; 6 sets of 3 at 80% = 60kg<\/li>\n<li> High Pull of Snatch &#8211; 5 sets of 3 at 80kg<\/li>\n<li> Dead Pull of Snatch &#8211; 4 sets of 3 at up to 90kg<\/li>\n<li> Front Squat &#8211; 6 sets of 5 at 82% = 100kg<\/li>\n<\/ul>\n<p>After Day 1 of Week 1 nearly killed me, I&#8217;ve resorted to taking a few liberties and viewing the prescribed weights as having an implicit <em>&#8220;work up to&#8221;<\/em> built in, at least for a few weeks till I get more used to it.  However I have resolved to do at least half the reps at the prescribed weight.  So take day 1 for example, the: <em><strong>Back Squat &#8211; 6 sets of 5 reps<\/strong> at 75% = 112.5kg<\/em>.  For this I did a set each at: <strong>80, 95, 105, and 3x 112.5<\/strong> and believe me, that was hard enough!<\/p>\n<p>In fact, doing Week 2, Day 1 yesterday saw <strong>my first failure<\/strong>.  I was unable to do <em>Power Hang Clean &#8211; 6 sets of 3 reps at 75% = 75kg<\/em>.  First off, I can&#8217;t seem to drop that much weight (nearly my body weight) back down to my waist and hold my grip, without wrenching my arms and doing myself an injury.  So I have to drop the bar complete and re-deadlift it up into the hand position.  So in effect, <strong>I was doing sets of 3 singles.<\/strong><\/p>\n<p>Secondly, <strong>75kg it seems is right on the limit<\/strong> of what I can hang power clean.  I managed to do it at 70kg (I did 2 sets here) but at 75kg I could only get one per set, and had to resort to full power cleans, or just having a good attempt.  Which to be honest, was rather disappointing.<\/p>\n<p>I also have a bit of a problem with this program: yes it&#8217;s damn hard work, that&#8217;s a given.  But compared to the fun and variety of Crossfit, <strong>it&#8217;s also rather boring<\/strong> and has already become repetitive and I&#8217;m only on the 5th day!  It also takes a long time too.  Even a deliberately expanded Crossfit workout only takes an hour, but these workouts are consistently taking me 1 hour 45 minutes to complete.  Add to that an hour&#8217;s round trip travel time, plus time to change etc and you&#8217;re looking at <strong>3 hours per session.<\/strong>  Perhaps I&#8217;ve been spoilt by the short sharp efficacy of exciting <a href=\"http:\/\/www.colinmcnulty.com\/blog\/category\/crossfit\/\">Crossfit work outs<\/a>, and am simply not used to this kind of training.   Perhaps.  At the moment however, 9 weeks looks a long way away.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Last week I wrote about the start of my Hungarian influenced 9 week Olympic weightlifting training program. This week, I started week 2, which it won&#8217;t come as any surprise, is harder than week 1! Even my coach from Crossfit Manchester said: &#8220;This is really hard!&#8221; which is a worrying thing to hear from Mark [&hellip;]<\/p>\n","protected":false},"author":161,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,115],"tags":[],"class_list":{"0":"post-777","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-uncategorized","7":"category-olympic-weightlifting"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/777","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/users\/161"}],"replies":[{"embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/comments?post=777"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/777\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=777"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=777"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}