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Old 09-06-2012, 08:23 PM   #1
Aaron Salter
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Default Training 3 days a week

If you could only train 3 days a week; Friday, Saturday & Sunday, which lifts and accessory exercises would you be sure to include? I know Greg has a great beginners guide, which I've been using. Just wondering if anyone else had recommendations. Thanks!
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Old 09-08-2012, 09:11 AM   #2
Greg Everett
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All the same lifts you would do any other days of the week - classic lifts, squats and pulls. Maybe some powers and pressing. Make Fri and Sun heavy days and Sat a lighter day.
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Old 09-11-2012, 10:52 AM   #3
Aaron Salter
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Default Scheduling Week 1 Sample

Thanks Greg. Would a good layout look like so?

Week 1


Friday
-Snatch 85%x1x6
-Snatch Deadlift 90%x1x5
-Snatch Push Press 77%x4x4
-Overhead Squat 80%x3x3

Saturday
-Jerk 80%x1x3
-2 position Snatch 80%x3 sets
-2 position Clean 80%x3 sets
-Pull ups 3 x max

Sunday
-C+J 85%x1x6
-Clean Deadlift 90%x1x5
-Push Press 77%x4x4
-Front Squat 80%x3x3 (Follow each set with 3 box jumps)


Would it make sense to include these lifts? Also do the reps/sets look correct? For the following 3 weeks, I was going to slowly increase some of the weight but decrease reps.
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Old 09-11-2012, 01:58 PM   #4
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Looks pretty good. I would just suggest to be somewhat flexible with the %s based on how you feel. You may find in particular that the DL weights are too light.
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"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
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