{"id":793,"date":"2009-10-05T17:31:11","date_gmt":"2009-10-05T17:31:11","guid":{"rendered":"http:\/\/www.colinmcnulty.com\/blog\/?p=793"},"modified":"2009-10-05T17:31:11","modified_gmt":"2009-10-05T17:31:11","slug":"olympic-weight-lifting-training-week-4","status":"publish","type":"post","link":"https:\/\/www.colinmcnulty.com\/blog\/2009\/10\/05\/olympic-weight-lifting-training-week-4\/","title":{"rendered":"Olympic Weight Lifting Training &#8211; Week 4"},"content":{"rendered":"<p>Whether it was because I was rushing to try to fit in a Crossfit WOD afterwards, or whether it was just because <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2009\/09\/30\/weightlifting-program-week-3\/\">day 3 of week 3<\/a> was a very heavy day with a load of work, I don&#8217;t know know, but either way, I managed to tweak my back on Saturday. \ud83d\ude41  Not good.  To be fair, it could be worse, and I&#8217;m already seeing an improvement, but it can still be pretty painful.<\/p>\n<p>So instead of going to the gym tomorrow, I&#8217;m going to the physio instead and getting a back pummelling.  Actually he&#8217;s a sports massage dude.  Hopefully that will just help things along enough, combined with this week being an easier week, to mean I can do day 1 on Wednesday:<\/p>\n<p><strong>Week 4<\/strong>: 70-75% work<\/p>\n<p><strong>Day 1<\/strong><\/p>\n<ul>\n<li> Power snatch 7 sets of 2 reps up to max of 70%<\/li>\n<li> Clean &amp; jerk 7 sets of 2 reps up to max of 70% d<\/li>\n<li> Dead pull of snatch 5 sets of 3 reps up to max of 100% of snatch<\/li>\n<li> Front squat 7 sets of 3 reps up to max of 75%<\/li>\n<\/ul>\n<p><strong>Day 2<\/strong><\/p>\n<ul>\n<li> Push jerk doubles 6 sets of 2 up to 70 %<\/li>\n<li> Power hang snatch 6 sets of 2 up to 70%<\/li>\n<li> Power hang clean 6 sets of 2 up to 70%<\/li>\n<\/ul>\n<p><strong>Day 3<\/strong><\/p>\n<ul>\n<li> Snatch 7 sets of 2 up to 75%<\/li>\n<li> 2 power clean + 1 push jerk 7 sets up to 75%<\/li>\n<li> Dead pull of clean 5 sets of 3 reps up to 100% of clean<\/li>\n<li> Back squat 5 sets of 3 reps up to 75%<\/li>\n<\/ul>\n<p>By the way, <a href=\"http:\/\/www.colinmcnulty.com\/blog\/2009\/09\/23\/hungarian-weightlifting-program-update\/#comments\">Giles Greenwood commented<\/a> on whether the percentages for hang power snatch, should be based on my best hang power snatch (for example) rather than my best snatch.  I have since confirmed that <strong>the answer is yes<\/strong>.  BUT as I&#8217;m still technique limited (rather than strength) all my hang and\/or power lifts, are pretty close to the weights I can lift the full versions.  So currently, it makes sense to base the percentages on my best lifts.  <\/p>\n<p>Besides, I don&#8217;t really have a clue what my best hang power anything is!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Whether it was because I was rushing to try to fit in a Crossfit WOD afterwards, or whether it was just because day 3 of week 3 was a very heavy day with a load of work, I don&#8217;t know know, but either way, I managed to tweak my back on Saturday. \ud83d\ude41 Not good. [&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":[111,365,69],"class_list":{"0":"post-793","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-uncategorized","7":"category-olympic-weightlifting","8":"tag-clean-and-jerk","9":"tag-olympic-weightlifting","10":"tag-snatch"},"_links":{"self":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/793","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=793"}],"version-history":[{"count":0,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/posts\/793\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/media?parent=793"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/categories?post=793"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.colinmcnulty.com\/blog\/wp-json\/wp\/v2\/tags?post=793"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}