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-   -   Training 3 days a week (http://www.catalystathletics.com/forum/showthread.php?t=6745)

Aaron Salter 09-06-2012 09:23 PM

Training 3 days a week
 
If you could only train 3 days a week; Friday, Saturday & Sunday, which lifts and accessory exercises would you be sure to include? I know Greg has a great beginners guide, which I've been using. Just wondering if anyone else had recommendations. Thanks!

Greg Everett 09-08-2012 10:11 AM

All the same lifts you would do any other days of the week - classic lifts, squats and pulls. Maybe some powers and pressing. Make Fri and Sun heavy days and Sat a lighter day.

Aaron Salter 09-11-2012 11:52 AM

Scheduling Week 1 Sample
 
Thanks Greg. Would a good layout look like so?

Week 1


Friday
-Snatch 85%x1x6
-Snatch Deadlift 90%x1x5
-Snatch Push Press 77%x4x4
-Overhead Squat 80%x3x3

Saturday
-Jerk 80%x1x3
-2 position Snatch 80%x3 sets
-2 position Clean 80%x3 sets
-Pull ups 3 x max

Sunday
-C+J 85%x1x6
-Clean Deadlift 90%x1x5
-Push Press 77%x4x4
-Front Squat 80%x3x3 (Follow each set with 3 box jumps)


Would it make sense to include these lifts? Also do the reps/sets look correct? For the following 3 weeks, I was going to slowly increase some of the weight but decrease reps.

Greg Everett 09-11-2012 02:58 PM

Looks pretty good. I would just suggest to be somewhat flexible with the %s based on how you feel. You may find in particular that the DL weights are too light.


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