Peary Rader Clean & Jerk program

Start off with a few light warm-up sets to get both mentally and physically prepared. On your first work set do twelve reps. The last rep should be very hard but do not compromise form at any point. After the first set do a set of fifteen pullovers with a light weight. Rest for two to three minutes and then do another clean and jerk set of 10-12 reps with a lighter weight. Follow it up immediately with another set of pullovers. Rest for a few minutes and then do a final clean and jerk set with a lighter weight for 18-20 reps. Wrap up with a final set of pullovers. A sample workout for an athlete that is using 200lbs for the first work set would be:

Warm-up sets:
2x10x135lbs with two-minute breaks in between each set.

Work set #1 1x12x200lbs
Work set #2 1x12x175lbs
Work Set #3 1x20x135lbs

With regards to breathing take three to six deep breaths in between each rep. In other words, clean a barbell to the rack. Jerk it overhead, take it back to the floor then stand up without the weight and take three to six deep breaths. Then go into the next rep. After each rep stand up without the weight and do the deep breathing.

http://www.mikemahler.com/online-library/articles/weight-training-for-size-and-strength/peary-rader-clean-and-jerk-body-transformation.html