Scribd Logo
Upload

Welcome to Scribd!

  • Bulgarian Weightlifting Program (According To Alex Krychev)

    Uploaded by

    Bobby Gordon-smith
    11K views18 pages
    from www.CSAnutrition.com "Training There are three basic requirements for success in competitive lifting. First, make sure you have the correct workout regimen. This has to be well thought out and geared towards your ultimate goal. Secondly, the environment within which you conduct your workout should support your goals. I'm not talking about working out in a nice building. I'm referring to your motivational and competitive environment. A good coach is great but competitive lifting partners are equally important. When I was on the Bulgarian National Team under Coach Abadzhiev, he split us into several competitive groups. Believe me, when you're thrust into a competitive environment every day, you can make dramatic improvements. That is a great motivator but not the only one. Having friends and family around on your "competition day" is great motivation. It also helps you get ready for the events where you will lift in front of a larger group of people. Lastly, your diet is important and nutritional supplements, while they cannot replace the proper diet, can certainly supplement and support it. This is a training regimen for Olympic lifters which can be modified for any sport requiring explosive strength. It comes from my former coach and one of the elite coaches in Olympic history, the former Bulgarian Weightlifting Coach responsible for 12 Olympic Champions, 57 World Champions, and 64 European Champions and author of the famous “Bulgarian Method of Training”, Ivan Abadzhiev. - Alex Krychev"

    Original Title

    Bulgarian weightlifting program (according to Alex Krychev)

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    DOC, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    from www.CSAnutrition.com "Training There are three basic requirements for success in competitive lifting. First, make sure you have the correct workout regimen. This has to be well thought out and geared towards your ultimate goal. Secondly, the environment within which you conduct your workout should support your goals. I'm not talking about working out in a nice building. I'm referring to your motivational and competitive environment. A good coach is great but competitive lifting partners are equally important. When I was on the Bulgarian National Team under Coach Abadzhiev, he split us into several competitive groups. Believe me, when you're thrust into a competitive environment every day, you can make dramatic improvements. That is a great motivator but not the only one. Having friends and family around on your "competition day" is great motivation. It also helps you get ready for the events where you will lift in front of a larger group of people. Lastly, your diet is important and nutritional supplements, while they cannot replace the proper diet, can certainly supplement and support it. This is a training regimen for Olympic lifters which can be modified for any sport requiring explosive strength. It comes from my former coach and one of the elite coaches in Olympic history, the former Bulgarian Weightlifting Coach responsible for 12 Olympic Champions, 57 World Champions, and 64 European Champions and author of the famous “Bulgarian Method of Training”, Ivan Abadzhiev. - Alex Krychev"

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    11K views18 pages

    Bulgarian Weightlifting Program (According To Alex Krychev)

    Uploaded by

    Bobby Gordon-smith
    from www.CSAnutrition.com "Training There are three basic requirements for success in competitive lifting. First, make sure you have the correct workout regimen. This has to be well thought out and geared towards your ultimate goal. Secondly, the environment within which you conduct your workout should support your goals. I'm not talking about working out in a nice building. I'm referring to your motivational and competitive environment. A good coach is great but competitive lifting partners are equally important. When I was on the Bulgarian National Team under Coach Abadzhiev, he split us into several competitive groups. Believe me, when you're thrust into a competitive environment every day, you can make dramatic improvements. That is a great motivator but not the only one. Having friends and family around on your "competition day" is great motivation. It also helps you get ready for the events where you will lift in front of a larger group of people. Lastly, your diet is important and nutritional supplements, while they cannot replace the proper diet, can certainly supplement and support it. This is a training regimen for Olympic lifters which can be modified for any sport requiring explosive strength. It comes from my former coach and one of the elite coaches in Olympic history, the former Bulgarian Weightlifting Coach responsible for 12 Olympic Champions, 57 World Champions, and 64 European Champions and author of the famous “Bulgarian Method of Training”, Ivan Abadzhiev. - Alex Krychev"

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 18

    Week One Monday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat 1.

    5 hour session 90% 2 sets x 1, 85% 2 sets x 2 90% 2 sets x 1 90% 2.0 hour session 90% 90% 85% 2 sets x 2 1.0 hour session 90% 90% 2 sets x 1 1.0 hour session 85% 3 sets x 1 80% 3 sets x 1 1.5 hour session 90% 2 sets x 1 85% 2 sets x 1 90% 2 sets x 1 2.0 hour session 95% 2 sets x 1 100% 100% 0.5 hour session warm up warm up 1.5 hour session 85% 3 sets x 1 85% 2 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 1.0 hour session

    Monday Afternoon 1. 2. 3. Snatch C&J Front Squat

    Tuesday Morning 1. 2. Front squat Power Clean

    Tuesday Afternoon 1. 2. Power Snatch Back Squat

    Wednesday Morning 1. 2. 3. Front Squat Snatch Split Jerk from racks

    Wednesday Afternoon 1. 2. 3. C&J Power Snatch Front Squat

    Thursday Morning 1. 2. Snatch C&J

    Friday Morning 1. 2. 3. Power Snatch Split Jerk from blocks Front Squat

    Friday Afternoon 1. 2. Snatch C&J

    Saturday Morning

    1. 2.

    Power Clean Front squat

    90% 2 sets x 1 95%

    Week Two Monday Morning 1. 2. 3. 4. Front Squat Power Snatch Split Jerk from racks Front Squat 2.0 hour session 90% 95%, 90% 2 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 95% 3 sets x 1, 95% 2 sets x1 100% 1.0 hour session 90% 3 sets x 1 90% 2 sets x 1 1.0 hour session 95% 2 sets x 1 90% 3 sets x 1 1.5 hour session 95% 2 sets x 1 100% 95% 2 sets x 1 2.0 hour session 100% 95% 2 sets x 1 90% 2 sets x 1 100%

    Monday Afternoon 1. 2. 3. Snatch C&J Front Squat

    Tuesday Morning 1. 2. Front squat Power Clean

    Tuesday Afternoon 1. 2. Power Snatch Back Squat

    Wednesday Morning 1. 2. 3. Front Squat Snatch Split Jerk from racks

    Wednesday Afternoon 1. 2. 3. 4. Front Squat Power Snatch C&J Back Squat

    Thursday Morning 1. 2. Snatch C&J warm up warm up 1.5 hour session 85% 3 sets x 1 85% 2 sets x 1 90% 2 sets x 1

    Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

    Friday Afternoon 1. 2. Snatch C&J

    1.5 hour session 100% 100% 1.0 hour session 90% 2 sets x 1 95%

    Saturday Morning 1. 2. Power Clean Front squat

    Week Three Monday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat 2.0 hour session 95%, 90% 2 sets x 1 95% 95% 90% 2 sets x 2 2.0 hour session 95% 2 sets x 1 100% 100% 95% 1.0 hour session 90% 3 sets x 1 90% 3 sets x 1 1.0 hour session 95% 95% 2.0 hour session 95% 2 sets x 1 100% 95% 2 sets x 1 100% 2.0 hour session 95% 2 sets x 1 100% 100% 95% 3 sets x 1

    Monday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Back Squat

    Tuesday Morning 1. 2. Power Clean Back Squat

    Tuesday Afternoon 1. 2. Power Snatch Front Squat

    Wednesday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat

    Wednesday Afternoon 1. 2. 3. 4. Front Squat Power Snatch C&J Back Squat

    Thursday Morning 1. 2. Snatch C&J warm up warm up 1.5 hour session 85% 3 sets x 1 85% 3 sets x 1 95% 2.0 hour session 100% 100% 1.0 hour session 95% 3 sets x 1 100%

    Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

    Friday Afternoon 1. 2. Snatch C&J

    Saturday Morning 1. 2. Power Clean Front squat

    Week Four Monday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat 2.0 hour session 95%, 90% 2 sets x 1 95% 95% 90% 2 sets x 1 2.0 hour session 95% 2 sets x 1 100% 100% 95% 1.0 hour session 90% 2 sets x 1 90% 2 sets x 1 1.0 hour session 95% 95% 2.0 hour session 95% 2 sets x 1 100% 95% 2 sets x 1

    Monday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Back Squat

    Tuesday Morning 1. 2. Power Clean Back Squat

    Tuesday Afternoon 1. 2. Power Snatch Front Squat

    Wednesday Morning 1. 2. 3. Front Squat Snatch Split Jerk from racks

    4.

    Front Squat

    100% 2.0 hour session 95% 2 sets x 1 100% 100% 95% 3 sets x 1

    Wednesday Afternoon 1. 2. 3. 4. Front Squat Power Snatch C&J Back Squat

    Thursday Morning 1. 2. Snatch C&J warm up warm up 1.5 hour session 85% 3 sets x 1 85 % 3 sets x 1 95% 2.0 hour session 100% 100% 1.0 hour session 95% 3 sets x 1 100%

    Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

    Friday Afternoon 1. 2. Snatch C&J

    Saturday Morning 1. 2. Power Clean Front squat

    Week Five Monday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat 2.0 hour session 95%, 90% 2 sets x 1 95% 95% 90% 3 sets x 1 2.0 hour session 95% 100% 100% 95% 1.0 hour session 90% 2 sets x 1 90% 2 sets x 1 1.0 hour session 95%

    Monday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Back Squat

    Tuesday Morning 1. 2. Power Clean 2. Back Squat

    Tuesday Afternoon 1. Power Snatch

    2.

    Front Squat

    95% 1.0 hour session 95% 2 sets x 1 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 0.5 hour session warm up warm up 1.5 hour session 90% 2 sets x 1 90% 2 sets x 1 95% 2.0 hour session 100% 100% 1.0 hour session 95% 100%

    Wednesday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat

    Wednesday Afternoon 1. 2. 3. 4. Front Squat Power Snatch C&J Back Squat

    Thursday Morning 1. 2. Snatch C&J

    Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

    Friday Afternoon 1. 2. Snatch C&J

    Saturday Morning 1. 2. Power Clean Front squat

    Week Six Monday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat 2.0 hour session 95%, 90% 2 sets x 1 95% 95% 2 sets x 1 90% 3 sets x 1 2.0 hour session 95% 100% 100%

    Monday Afternoon 1. 2. 3. Front Squat Snatch C&J

    4.

    Back Squat

    95% 1.0 hour session 95% 2 sets x 1 95% 1.5 hour session 90% 3 sets x 1 85% 3 sets x 1 90% 2 sets x 1 2.0 hour session 95% 2 sets x 1 95% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 90% 2 sets x 1 0.5 hour session warm up warm up 1.5 hour session 90% 90% 95% 2.0 hour session 100% 100% 1.0 hour session 95 % 3 sets x 1 100%

    Tuesday Morning 1. 2. Power Clean Front Squat

    Tuesday Afternoon 1. 2. 3. Snatch C&J Front Squat

    Wednesday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat

    Wednesday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Front Squat

    Thursday Morning 1. 2. Snatch C&J

    Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

    Friday Afternoon 1. 2. Snatch C&J

    Saturday Morning 1. 2. Power Clean Front squat

    Week Seven Monday Morning 2.0 hour session

    1. 2. 3. 4.

    Front Squat Snatch C&J Front Squat

    95% 2 sets x 1 95% 90% 90% 2 sets x 2 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 95% 2 sets x 1 95% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 90% 2 sets x 1 0.5 hour session warm up warm up 1.5 hour session 90% 90% 95% 2.0 hour session 100% 100%

    Monday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Back Squat

    Tuesday Morning 1. 2. Power Clean Front Squat

    Tuesday Afternoon 1. 2. 3. Snatch C&J Front Squat

    Wednesday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat

    Wednesday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Front Squat

    Thursday Morning 1. 2. Snatch C&J

    Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

    Friday Afternoon 1. 2. Snatch C&J

    Saturday Morning 1. 2. Power Clean Front squat

    1.0 hour session 95% 3 sets x 1 100%

    Week Eight Monday Morning 1. 2. 3. 4. Front Squat Snatch C&J Front Squat 2.0 hour session 95% 2 sets x 1 95% 90% 90% 2 sets x 2 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 95% 2 sets x 1 95% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 90% 2 sets x 1 0.5 hour session warm up warm up

    Monday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Back Squat

    Tuesday Morning 1. 2. Power Clean Front Squat

    Tuesday Afternoon 1. 2. 3. Snatch C&J Front Squat

    Wednesday Morning 1. 2. 3. 4. Front Squat Snatch Split Jerk from racks Front Squat

    Wednesday Afternoon 1. 2. 3. 4. Front Squat Snatch C&J Front Squat

    Thursday Morning 1. 2. Snatch C&J

    Friday Morning 1. 2. 3. Power Snatch Split Jerk from racks Front Squat

    1.5 hour session 90% 90% 95% 2.0 hour session 100% 100% 1.5 hour session 90% 2 sets x 1 100% 100%

    Friday Afternoon 1. 2. Snatch C&J

    Saturday Morning 1. 2. 3. Front Squat Power Clean Front squat

    Week Nine Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 2.0 hour session 100% 100% 90% 95% 2 sets x 1 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 95% 2 sets x 1

    4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

    100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90% 95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100%(P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

    Week Ten Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat 2.0 hour session 100% 100% 90% 95% 2 sets x 1 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95%

    Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

    1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90% 95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100% (P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

    Week Eleven Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat 2.0 hour session 100% 100% 90% 95% 2 sets x 1

    Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

    2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90% 95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100% (P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

    Week Twelve Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 2.0 hour session 100% 100% 90% 95% 2 sets x 1 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90%

    3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

    95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100% (P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

    Week Thirteen Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 2.0 hour session 100% 100% 90% 95% 2 sets x 1 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1 2.0 hour session 100% 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100%

    3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

    100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90% 95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100% (P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

    Week Fourteen Monday Morning 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Monday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Back Squat Tuesday Morning 1. Power Snatch 2. Front Squat Tuesday Afternoon 1. Snatch 2. C&J 3. Front Squat 2.0 hour session 100% 100% 90% 95% 2 sets x 1 2.0 hour session 90% 2 sets x 1 100% 100% 95% 1.0 hour session 100% 95% 1.5 hour session 90% 3 sets x 1 90% 3 sets x 1 90% 2 sets x 1

    Wednesday Morning 1. Front Squat 2. Snatch 3. Split Jerk from racks 4. Front Squat Wednesday Afternoon 1. Front Squat 2. Snatch 3. C&J 4. Front Squat Thursday Morning 1. Power Clean 2. Front Squat Friday Morning 1. Power Snatch 2. Split Jerk from racks 3. Front Squat Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Front Squat 2. Power Clean 3. Front squat

    2.0 hour session 100% 100% 95% 2 sets x 1 100% 2.0 hour session 95% 100% 100% 95% 2 sets x 1 1.0 hour session 100% 100% 1.5 hour session 90% 90% 95% 2.0 hour session with 30 minutes rest between Snatch and C&J 100% (P.R. attempts if possible) 100% (P.R. attempts if possible) 1.5 hour session 90% 2 sets x 1 100% 100%

    Week Fifteen Monday Afternoon 1. Snatch 2. C&J 3. Front Squat Tuesday Afternoon 1. Power Snatch 2. Front Squat Wednesday Afternoon 1.5 hour session 100% 100% 100% 1.0 hour session 90% 2 sets x 1 90% 1.5 hour session

    1. Snatch 2. C&J 3. Front Squat Thursday Afternoon 1. Snatch 2. C&J Friday Afternoon 1. Snatch 2. C&J Saturday Morning 1. Power Clean 2. Front squat

    100% 100% 95% 2 sets x 1 0.5 hour session warm up warm up 1.0 hour session 100% 90% 2 sets x 1 0.45 hour session 90% 90% 2 sets x 1

    Week Sixteen Monday Afternoon 1. Snatch 2. C&J Wednesday Afternoon 1. Snatch 2. C&J Friday Afternoon 1. Snatch 2. C&J Sunday - Competition 1.5 hour session 100% 85% 2sets x 1 1.5 hour session 85% 2 sets x 1 80% 2 sets x 1 0.5 hour session 60% 3 sets x 1 60% 3 sets x 1

    You might also like