On my split i’m squating 3 times a week,monday and friday back squat,wednesday i do front squats.Rep range 3x5 and 3x3.I’m trying to add oly lifts,I was thinking rep range 5 sets 3 reps.On monday to go hang clean,wednesday powerclean and friday high pulls( still learning how to snatch).
So what’s your opinion on that?
Sure, with many of my crossfit lifters we do the Olympic lifts 3x per week. Once we do the full lifts (snatch and clean & jerk from the floor) with moderate weights (70%) for 6 to 10 sets of 2 reps with short rest periods.
The second session we do 5-6 sets of 3 reps on a variation:
Weeks 10-12: Start same progression but in the full squat catch
The third session we work on the jerk, again sets of 3 reps:
Weeks 1-3: Behind neck power jerk
Weeks 4-6: Power jerk
Weeks 7-9: Behind neck split jerk
Weeks 10-12: Split jerk