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Old 01-03-2011, 10:01 PM   #83
Nicolas Warren
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Join Date: Jun 2010
Posts: 190
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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
__________________
Age/Height/BW: 29/6'/100kg.
Snatch: 114kg. C&J: 140kg. BS/FS: 195/160kg.
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