6/2 – Power Snatch Complex, Overhead Squat & Lunge

by kara
Posted June 4th, 2010 at 10:14 pm

Power Snatch Complex, Overhead Squat & Lunge

Garage

Coffee Complex – 3 power snatches – 1 from the hip, 1 above the knee, 1 below the knee + 5 OH squats + bent over rows obv w/snatch grip – lost count on those – bar never touches the floor ’till the set is complete
Overhead lunges with clean grip

I’m calling that mega set a Coffee Complex because it’s the type of stuff John Coffee used to have me do in training and we still talk on the phone all the time about these sorts of combinations. He always helps me put together clever, challenging training sequences.

These lil funky garage sessions are always the most brutal. My traps are so crazy sore today which feels absolutely awesome! My glutes are also mad sore from the OH Lunges but thankfully not nearly as bad as last time.

Tomorrow is Power Clean and OHP with some accessory work…woo hoo!

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Chris
June 5, 2010 at 11:20 am

Since everyone has a movement named after them these days how about calling the oh lunges ‘Bohigian Lunges’… ;) … or hey ‘Kara Lunges’ since your last name has a lot of syllables and this is meat heads we’re talking about here. :P

overheads sound good. Just did mine outdoors today!
Sean(Tuckers Deciple)
June 4, 2010 at 10:55 pm

Ugh I still remember the overhead lunges You and Craig made me do. They were brutal. I might just add those in to my new program that starts next week. WoooHooo!!!

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Raw Lifter new to Equipment

Hey Kara, I just started competing in powerlifting and was able to qualify for the USAPL nationals with a raw total from my first meet. I don’t currently have gear, but was thinking it would be a good idea to get some and learn how to use it before that meet. My coach was telling me you have some pretty impressive numbers in the various lifts and might be able to give me a few tips on where to look for powerlifting gear and if there are any tricks to using it.

That’s awesome you qualified for USAPL Nationals raw! Good stuff. I’d be glad to help you out however I can with Powerlifting gear. read more...

Conventional vs. Sumo Deadlift

Hey Kara, I’m trying to decide whether to pull sumo or conventional. My strength training background is mainly Olympic Lifting like yours and all the deadlifting I’ve done is Olympic pulls. Have you tried both sumo and conventional? Which is your favorite? And is there anything other than personal preference which can help someone pick whether they do one technique or the other?

So funny you mentioned doing Olympic pulls. That’s almost ALL I do and ever have done for my deadlift training…even for sumo powerlifting deadlifts! Heavy snatch and clean pulls. When meet time gets close I’ll do a couple of sessions sumo with and without the suit, just to get used to the technique, but my training is almost exclusively Olympic pulls. I have tried both sumo and conventional deadlifts read more...

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