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Old 10-18-2012, 04:02 PM   #1
Corey Kelly
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Join Date: Dec 2011
Posts: 4
Default Programming Suggestions

I am looking for a little critique on the program I am currently following. I can't say whether or not it is working since I am in my first week. Aside from obviously increasing my max Snatch and Clean & Jerk I am really looking to add some weight to my back squat.

My current lifts are:
Snatch: 100kg
Clean & Jerk: 132.5kg
Back Squat: 180kg
Front Squat: 140kg
Push Press: 125kg
Deadlift: 250kg

My body weight is 107kg

I also know that my weakest point in both of my Olympic lifts is extending at the end of the second pull. Put quite simply, I don't. So I am supplementing pulls to train myself to extend.

The program:

Monday-
5x5 Push Press
5x5 Back Squat
10x3 RDL (This is 3 sets of 10 reps)

Tuesday-
3 Snatch Pull + 2 Snatch using 75% of previous heavy single Snatch. 5 sets
1 Power Clean +1 Power Jerk using 65% of previous heavy single C&J. 10 singles.
100 Abmat Sit-ups

Wednesday- Same as Monday

Thursday-
3 Clean Pull + 2 Clean + 1 Jerk using 75% of previous heavy single C&J. 5 sets.
1 Power Snatch + 1 Overhead Squat using 65% of previous heavy single Snatch. 10 singles.
100 Abmat Sit-ups

Friday- Rest

Saturday-
Heavy single Snatch
Heavy single Clean & Jerk
Heavy double Front Squat

Sunday-Rest

Any comments, questions, concerns and suggestions are welcome. Thanks
Corey Kelly is offline   Reply With Quote
 


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