Hello all -- I am getting geared up for highland games season and wanted to get the thoughts of the board on sensible weightlifting progressions during the season.
I will be lifting two days per week, with each day starting with an o-lift variant (I only use power versions, or maybe more accurately muscle versions -- I pull everything high enough to catch on almost straight legs), followed by a strength lift or two.
The goal of this lifting is to improve explosiveness for throwing, not necessarily to translate to competitive o-lifting -- just looking for an intelligent way to add weight.
Lifting looks like this:
Day 1 (usually Sunday): Power snatch, front squat, incline bench press, farmer's walk
Day 2 (usually Thursday): Power clean & jerk, incline bench press, farmer's walk.
The plan I was working with (which probably isn't very good) was that for the o-lifts, I would do three triples around 65%, three doubles around 75%, and then three singles at 85-90%, trying to bump those numbers 5 lbs every workout or every other workout.
FWIW, I have some experience with the lifts, and have done a few CA cycles in the past, but have not been doing them regularly for the last six months or so.
Appreciate any thoughts. . .