Phase 1

Workout A:

A1. Mid-Thigh Snatch From Hang*
From upright position quickly dip the bar down to just mid-thigh level and explode up. After your lighter warm-up sets progress in weight for the first 2 sets and then keep the weight constant.

* Full Snatch Shown

A2. Snatch Pull From Knee Level On Blocks Or Rack
Use a weight that enables you to pull the bar to the upper chest level which will be quite a bit heavier then the weight you use for the snatches. Use the same technique as the snatch and aim for full extension on each rep.

3 minute rest intervals between A1 and A2. Perform a set of snatches, rest 3 minutes, perform a set of snatch pulls, rest 3 minutes, alternating back and forth.

B1. Olympic Deadlift
Use an overhand grip, feet shoulder width apart, squat down to commence the lift, focus on a tightly arched back. Notice the 5-0-5 tempo. This is a slow tempo movement that emphasizes muscular control will hurt like crazy yet it will also stimulate lots of hypertrophy! 5 seconds down/5 seconds up.

2 minute rest intervals

Workout B:

A1. Mid Thigh Clean With Pause At Bottom
Perform a clean from the hang position. Dip the bar down to mid-thigh level and instead of exploding right back up take a 1 second pause prior to commencing each repetition.

A2. Explosive ½ Squat
(With approximately 50-75 lbs more then clean weight) 5x5, 4x5, 4x4 (2 o x) tempo. Emphasize speed and explosion. Descend down smoothly to just above parallel and explode back up. 3 minute rest intervals between A1 and A2. Alternate between the hang cleans and explosive squats.

B1. High Bar Olympic Squat
(5-0-5 tempo) Close stance, high bar, descend rock bottom again using the slow 5-0-5 tempo as on the deadlifts in the previous workout. 5 seconds down 5 seconds up. 2 minute rest intervals.

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