Modified all-pros for olympic lifting. Sanity check appreciated.
Sutnak
Posts: 227 Member
I'd call myself a novice lifter. I have 3 years of lifting experience, but never got very strong for (reasons.)
I did crossfit at a pretty good gym recently, but it closed. Now I'm in a 20% calorie deficit, looking to do something fun that scales well with such a deficit. Have always found All-pros to be a good way to go.
Here's how I modified it:
Left is exercise. (Right is original) - Notes
Still doing it in 25%, 50%, 100%, 100% scheme, 8 reps + 1 rep per week 4 weeks, then reset to 8 reps, add weight.
Done 3x a week. day 1 100%, day 2 90%, day 3 80%.
Front Squats (Squats) - Back squats too hard on lower spine.
Bench Press
Pendlay Row (Bent-Over Rows) - It's more fun.
Overhead Barbell Press
Power Clean (Stiff-Legged Deadlifts)
Muscle Snatch (Calf Raises)
Negative Chin+Leg Raise (Barbell Curls) Rep is 1 negative chin, then 1 hanging leg raise.
Thank you.
ps - one possible modification is for Power Cleans and Muscle Snatch-
instead of doing 25, 50, 100, 100 for 8 reps each, I may do it more like:
25x8-12
50x8-12
100x4-6
100x4-6
100x4-6
100x4-6
The thought of heavy 12 rep snatch/power clean doesn't sound super safest.
I did crossfit at a pretty good gym recently, but it closed. Now I'm in a 20% calorie deficit, looking to do something fun that scales well with such a deficit. Have always found All-pros to be a good way to go.
Here's how I modified it:
Left is exercise. (Right is original) - Notes
Still doing it in 25%, 50%, 100%, 100% scheme, 8 reps + 1 rep per week 4 weeks, then reset to 8 reps, add weight.
Done 3x a week. day 1 100%, day 2 90%, day 3 80%.
Front Squats (Squats) - Back squats too hard on lower spine.
Bench Press
Pendlay Row (Bent-Over Rows) - It's more fun.
Overhead Barbell Press
Power Clean (Stiff-Legged Deadlifts)
Muscle Snatch (Calf Raises)
Negative Chin+Leg Raise (Barbell Curls) Rep is 1 negative chin, then 1 hanging leg raise.
Thank you.
ps - one possible modification is for Power Cleans and Muscle Snatch-
instead of doing 25, 50, 100, 100 for 8 reps each, I may do it more like:
25x8-12
50x8-12
100x4-6
100x4-6
100x4-6
100x4-6
The thought of heavy 12 rep snatch/power clean doesn't sound super safest.
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Replies
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I'm going to be brutally honest with this one -- while I've looked at All Pros and even ran clients through it in the past, I don't know a damn thing about power cleans and how they are typically programmed.0
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So that being said, if anyone else speaks power clean language, feel free to hop in here and chime in as it pertains to the programming aspect of this.0
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Power cleans are typically done in a lower rep range. The reason being that there's a lot that can go wrong with form. As such, the idea to lower the reps is a smart one. But, I'd think that with an iffy spine (as indicated in the note about squats), power cleans would be a pretty bad idea.
Hang cleans, on the other hand, might be OK, as you don't bring them up from the floor. But even then, "proper" hang clean form would have you dropping under the bar quickly, which might aggravate the lower back.
I'm not sure what to recommend, exactly, but those are my thoughts on power cleans.0 -
Absolutely. After running this a few days - 4x4 on the PC/MS works sooo much better than attempting an 8 rep. Rep 5 is the form break down.0
This discussion has been closed.