i'm a waterpolo players and i started lifting weights with some guys of my team. We got some strength and nice results but we got curious about the olympic lifts. I noticed that olympic lifters have strong legs, back and shoulders which are the 3 key muscle groups for waterpolo. Unfortunately we dont have the right gym to do snatches (no bumper plates and boxes) My question is: can someone help me with a 2 day/week Clean & Jerk program for in season. and a 3 day/week program for off season?
every little piece of help is appreciated