Workout A: Snatch
Snatch 3reps x 6sets
Snatch Balance 3reps x 4sets
Front Squats 3reps x 4sets
Clean Pulls 3reps x 4sets
Workout B: C&J
C&J 2reps x 6sets
Rack Jerks 2reps x 4-5sets
Back Squats
Snatch Pulls
Intensity (%1RM)
Week1: 75-80% Starter week
week2: 80-85% Progressive week1
week3: 80-85% Progressive week2
Week4: 90-95% IMPACT: Drop the pulls, heavy OLifts
Week5: 70% cut the last set out, RECOVERY WEEK
Week6: 90-95% IMPACT week, same as above
week7: 80-85% Progressive week1
week8: 80-85% Progressive week2
Week9: 90-95% IMPACT week, same as above
Week10: 70% cut the last set out, RECOVERY WEEK
Week11: Test new PR's
I just alternate A and B workouts and train Mon, Tues, Thurs, Sat
I have the squats laid out like this:
Squat Program
Workout A1 - Front Squats: 80% 3x3 - add 5lbs a week
Workout B1 - Back Squats: 80% 3x3 - add 5lbs a week
Workout A2 - Front Squats: 75% 4x4 - add 5lbs a week
Workout B2 - Back Squats: 70% 5x5 - add 5lbs a week
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