Since Yang and Ricci just posted similar oly/strength programs, I thought I'd share mine (courtesy 70sbig, c. 2010, and a discussion with Cara Heads).
On press and bench, I plan to start a LP at around 80% of where I left off from my previous LP. On hi-bar back squat and (snatch/clean grip) deadlift, this will be my first LP so I plan to start off at/around my 10 rep max for both of these lifts.
Monday:
Clean and Jerk heavy
Snatch for sets across
Tuesday:
Squat
Press
Chin-Ups
Wednesday:
Off
Thursday:
Snatch Heavy
Clean and Jerk singles across
Friday:
Squat
Bench
Snatch/Clean Grip Deadlift (alternate grip each week)
For sets across for snatch, it'd look like between 10-15 reps every minute, on the minute. For sets across c+j, every two minutes one rep, for 10 reps. Heavy snatch/c+j would be either five singles across, or just working up to a heavy single, ideally increasing the single each week. Note, from my conversation with Cara, I have to "earn" the right to go heavy, by doing medium weight with proper/decent technique.
I think the benefit of this would be that I get to keep increasing my strength in the "slow lifts" while getting Cara's expertise on the oly lifts each Monday (and working on my own each Thursday). On Mondays, for example, Cara programs some warm-up/technique exercises to prepare for the workout , and then I start moving up the weight and working on the full lifts.
Yesterday, I pr'd my squat snatch at 155 lbs. It felt really solid, and I think I could've added more weight.
Welcome your thoughts on this. Also worth mentioning I plan to curl all day errday at my desk job.
Well most importantly, you guys got the most important part of your program right (curlz errday).
ReplyDeleteI assume that the "10-15 reps every minute, on the minute" was a typo, since that's like, ridiculous.
yeah, that's not real.
ReplyDelete