I've a couple weeks to kill . . .

[cdkrug]

I'm going to be finishing up H-II next week.

In January, I'm planning on shifting into FL mode do the whole FL-I through FL-III sequence.

Over Christmas, I'll be gym-free for a couple weeks.

I've two weeks in early December to fill.

My corporate gym is limited to 50 and lighter dumbbells, a chin bar, and a multistation monstrosity clearly sized for the Curves set--though its pulley station works.

One thing I'd like to do is be able to do chins. I'm looking at "Mistressing the Chinup," not at all too proud to learn from gals who can do more pullups than I can.

Second thing I was thinking of was doing one-arm snatches.

That's two pull excercises. So I'm short pushes, deads, squats and lunges. My thinking is that snatches should NOT be on Deadlift Day, so I'm thinking of doing workouts like this:

A
db Squats (on shoulders, arms in front position)
db Alternating press
Chin variation (Using the stages in Mistressing)
Walking Lunge
Upper Body Russian Twist

B.
King Deadlifts
Incline db Press
One-arm snatch
Bulgarian Split Squats
Lower Body Russian Twist

Any thoughts? This nuts?

Thanks.


CD

[Lisa~]

You can't think of the snatch as a horizontal pull. It's an Olympic lift and if you do it, it should come first in the workout and be lower reps, higher sets. That B day with a power lift and two single-leg lower body movements is gonna be killer, lol.

I love DB snatches, btw. Do include them. Just do them first and do a row at some other point. You could choose DB RDL's if you wanted to have a bilateral hip dominant movement. I love those too.

[Lisa~]

I should have also said that your plan really looks pretty good! You've got the idea of how to put it all together and that's great!

[cdkrug]

Originally Posted by Lisa~

I should have also said that your plan really looks pretty good! You've got the idea of how to put it all together and that's great!

Thanks, but I'm only imitating Alwyn.


I'd like to do the snatches, but I don't want to give up squats or deads.

Should I move Deads to the same workout as Squats? Seems BRUTAL, but, as you say, so are the Snatches?

Or do you think I'd do better with low rep snatch sets, followed by my A's and B's (sans the snatch on B, obviously)

[Lisa~]

The snatches are in a category all their own, the Olympic lifting category! So do them for low reps first followed by your A and/or B workouts.

Since you're modeling your program off of Cosgrove's work, take a look at this program. It includes an explosive lift first in the template.

The Holiday Program

[cdkrug]

Originally Posted by Lisa~

The snatches are in a category all their own, the Olympic lifting category! So do them for low reps first followed by your A and/or B workouts.

Since you're modeling your program off of Cosgrove's work, take a look at this program. It includes an explosive lift first in the template.

The Holiday Program

Thanks!