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Old 01-06-2014, 03:20 PM   #2
Greg Everett
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Join Date: Oct 2006
Posts: 1,838

If you can't do the classic lifts (snatch/CJ), you can probably still get away with power cleans, power snatches and power jerks in whatever facility you're in. Something very simple would be:

Day 1
Power Clean + Power Jerk 5x2(1+1)
Clean Pull 5x3
Back squat 5x5

Day 2
Power Snatch 5x3
Snatch Pull 5x3
Front Squat 5x3

Start with weights that are relatively easy (as in you can do all reps well - not so easy it's a waste of time, though), and add weight each week as you can for 3-4 weeks at a time, then drop the weights 10-15% for a week, and start the process again higher than the last block started.
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