3 Day Program
Day 1: (Varied Strength & Lift emphasis)
Snatch (hang/blcoks); x2 @75%, x1 @80%, X2 @ 77.5%, x1 @85%, X2 @ 80%, X1 @ 87.5%, X2 @ 82.5%, x1 @ 90%, x2 @ 85%, x1 @ 90%, x2 @85%
Snatch Pulls (three position ((1) below knee, (2) knee, (3) hip)); 6×2 @ 100% of max
Pull to knee + Clean + Jerk; (1+1+1) ; 3 sets @ 85%
Front Squat; 3×2 @ 92.5%
Muscle Snatch; 4×3 @ 70%
Jumps with barbell on back 3×5
RDLs or Back extensions 3×10
Core work
Day 2: (Varied Strength and Lift emphasis)
Snatch 18×1 @ 80% hang snatch; one a minute on the minute
Clean & Jerk 10×1 @ 80%; one a minute on the minute
Jerk Dips 6×3 @ 100-110% of best Jerk 5×3 (Hold for 3-5 Seconds)
*hold one second each position
Push Press; 5×3 @ 80% of max push press
Core work
Day 3: (Varied Strength and Lift emphasis)
Snatch; 4×1 @ 95%
Clean & Jerk; 3×1 @ 95%
Clean Pulls 4×3 @ 100%
Back Squat; 6×3 @ 80% (Can move to a fourth day if you feel tired, squats should be good and easy)
Jumps with barbell on back 3×5
RDLs or back extensions; 3×10
Core Work
2 Day Program
Day 1:
Snatch 18×1 @ 80%; one a minute on the minute
Clean & Jerk 10×1 @ 80%; one a minute on the minute
Snatch pulls 4×3 @ 95-100% of max snatch
Clean Pulls stop after start (break off ground and hold, ½ inch) 4×2 @ 95-100% of max clean
Heavy kettlebell swings (Russian style) 6×6
Back Squat 6×3 @ 80% (*only if necessary & have energy)
Core work
Day 2:
Snatch; 6×1 @ 92.5%%(NOT one every minute)
Clean & Jerk; 4×1 @ 92.5% (NOT one every minute)
Clean Pulls; 4×3 @ 100%
Front Squat; 6×2 @ 90%
Muscle Snatch; 5×3 @ 70%
jump up with barbell on back 3×5
Leave a Comment