Mass (A) prgramme

[james forshaw]

I'm looking to begin the PM Mass (A) programme. Could somebody please explain the following to me?

• 2-position Snatch – 60% x 4 sets
• 2-position Clean – 60% x 4 sets

Is a two-position clean a deadlift then a hang squat clean (and the same idea for the snatch)?
Secondly, does the notation mean work up to 4 singles at 60% of your 1RM?
And thirdly, I may be missing the point of the programme, but 60% just doesn't seem intense enough at such low volume. Since the idea is to gain functional weight, could it be that the O-lifting involved is simply to work on technique whilst the squatting, deadlifting etc is what is actually supposed to make you stronger and stimulate growth?

[Chris H Laing]

And thirdly, I may be missing the point of the programme, but 60% just doesn't seem intense enough at such low volume. Since the idea is to gain functional weight, could it be that the O-lifting involved is simply to work on technique whilst the squatting, deadlifting etc is what is actually supposed to make you stronger and stimulate growth?

I think u hit the nail on the head.

And you can look up a 2 and 3 pos snatch/c&j in the exercises section on this website, but its basically you snatch from 3 different pos (for 3 pos snatch). You could go from the floor, then from the knees, then from the hang position, or reverse it. The order you do it in depends on which aspect of the lift your trying to work on. I'm not sure which positions would be used in a 2 pos snatch, but its all explained in the exercise section.

[Jamie Crichton]

The 'positions' are high hang, hang/above knee, below knee, midshin/floor. Obviously that's four, so its up to you which you use. Two position clean means one rep = two cleans, each from a different starting position. For example, a clean from the high hang, then keeping the bar in hand, a clean from below the knee.

Traditionally if you want to work on technique, start high and go lower; if you want to work on improving power (on the background of sound technique) then start low and go higher.

[james forshaw]

Ok, thanks guys