Will be giving the following 2- week program, or something very similiar to it, a shot this coming Friday. I will take weights/sets towards the lower or upper range depending on how I feel. I've aimed to put in squatting twice a week, snatch/clean pulling once a week, snatching in some form three times a week, and room for remedial work with the snatch balances and jerks.
Friday
• Power Snatch+Snatch: 60-75kgx4
• Back Squat: 100-110kgx5x3
• Clean & Jerk: 90-100kgx1x4
Sunday
• Front Squat: 105-125kgx2x4
• Snatch Balances: heavy singles
• Snatch High Pulls: 100-115kgx3x3
Monday
• Snatch: 70-75kgx3x3-5
• Jerk Practice (50%-60%)
Wednesday
• Snatch: Heavy Single + 70%x1x3
• Back Squat: 120-130kgx3x5
• Clean Pulls: 135-145kgx3x3
Friday
• 3 posn Snatch (F, MH, HH) 60kgx3
• Clean & Jerk: 80kgx1x3
• Snatch Balances: medium singles
Sunday
• Front Squat: 110-120kgx2x2-3
• Jerk from Racks: med-heavy
• Snatch High Pulls: 100-115kgx3x2-3
Monday
• Power Snatch: 70-75kgx3x3
• Jerk Practice (50%-60%)
Wednesday
• Snatch: HS
• Clean & Jerk: HS
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Age/Height/BW: 27/6'/95kg.
Snatch: 105kg. C&J: 130kg. Clean: 135kg. Jerk: 135kg. BS/FS: 185/155kg.
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