Snatch, the goal is to perform 20 perfect reps.
Set 1: 5 reps (25-30kg less than your max)
Set 2: 5 reps (add 2.5kg)
Set 3: 5 reps (add 2.5kg)
Set 4: 1 rep (add 2.5kg)
Set 5: 1 rep (add 2.5kg)
Set 6: 1 rep (add 2.5kg
Set 7: 1 rep (add 2.5kg)
Set 8: 1 rep (add 2.5kg)
If you completed all 20 reps with perfect for you are allowed to start the next Monday workout with 2.5-5kg more. If the reps were not all successful and technically solid, you keep the same starting weight the following Monday.
Do the same thing with the clean & jerk.
Work up to your maximum on either:
a) Power snatch from floor
b) Power snatch from blocks
c) Power snatch from hang
a) Power clean from floor
b) Power clean from blocks
c) Power clean from hang
Note 1: Do not use the same starting position for both lifts. For example if you choose to perform the power snatch from blocks, select the power clean from the floor or from the hang.
Week 1: Work up to the max weight you can handle for a set of 3 reps.
Week 2: Work up to the max weight you can handle for a set of 2 reps.
Week 3: Work up to your 1 rep max.
The squatting is performed in wave form:
Week 1: 1 x 7, 1 x 6, 1 x 5, 1 x 7, 1 x 6 , 1 x 7
Week 2: 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
Week 3: 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1
Snatch and clean & jerk are the same as Monday (same weights too).
Perform either heavy pulls from blocks, hang or floor for 3-5 sets of 3-5 reps.
Back squat in the same wave format as the squatting on Tuesday.
NOTE: If you perform front squat on Tuesday, go with pulls on Thursday. If you went with overhead squat on Tuesday, go with back squats on Thursday.
Gradually work up to your maximum on the competitive lifts. You are allowed to miss a weight 3 times. In other words if you fail with a weight, you can try it again 2 more times. If you miss 3 times it's over.