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Old 07-04-2014, 10:32 AM   #2
Greg Everett
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Join Date: Oct 2006
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First, a basic taper layout you can use:

Saturday (1 week out)
Snatch/CJ up to openers
Front Squat - HS

Monday
Snatch / CJ - up to 90% of your openers for 1-2 singles
Back squat - up to 85-90% for a single

Tuesday
snatch/CJ up to 70% of opener for 3-5 singles

Wednesday
snatch/CJ up to 80% of openers for 3-5 singles
front squat - 80-85% for a single

Thursday
snatch/CJ up to 70-75% of openers for 3-5 singles

Fri rest / empty bar work

Sat
meet


For your shoulder, you'll just have to feel it out each day and if it's hurting, do some really light CJs and then do cln pulls up to the weights you would normally CJ that day.
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