T Nation

Haven't PR'd in a While, Thoughts?


#1

I've been training the olympic lifts seriously for about a year. I made a lot of progress early on, but haven't hit any PRs for a while. I know this is normal, but wanted to see if anybody had some critiques/tips for my program.

Max Snatch is 78kg (80kg off the blocks, go figure), and max C&J is 112kg (120kg clean). Max front squat is 136kg, max back squat is 143. I recently did 5x5 BS as 120kg, so I suspect both squat maxes are a bit higher as I haven't tested them in a while.

I'm currently doing a 12 week program: 3 cycles of 4 weeks, lifting 3x per week.

I start each workout with the Bergener progression, and some lighter back squats to loosen up my hips. Each week has the same lift structure, with varying reps/sets for each % of max:

Tuesday- Snatch, Jerks from the rack, FS, CL Pulls
Thursday- Snatch Balance, Cleans, BS, SN Pulls
Sunday- Snatch, C&J, BS

1st Cycle: 5 sets of 3 reps
Week 1- all at 65%
Week 2- 2x warm-up sets and 3x 75%
Week 3- all at 70%
Week 4- 2x warm-up sets and 3x 80%

2nd Cycle: 4 sets of 2-3 reps
Week 1- all at 75%
Week 2- 2x warm-up, 2x 85%
Week 3- all at 80%
Week 4- 2x warm-up, 2x 90%

3rd Cycle: 3 sets of 1-3 reps
Week 1- all at 85%
Week 2- 1x warm-up, 2x 95%
Week 3- all at 90%
Week 4- 1x warm-up, 2x 100%

I am currently on Week 4 of the 2nd Cycle. I feel that my snatch technique has improved significantly since I started the program, as I have spent a lot of time drilling around 70%-80%. There is, conveniently, a meet scheduled right around when I'm supposed to be maxing out, so that is good. Any tips or critiques for my program?

Thanks!


#2

What’s your body weight?

I’d say it’s not enough reps in general, and although I’m a fan of working in the lighter intensity zones than most Americans, I would say in general this is too light.

In regards to having a higher snatch from the blocks, that’s not atypical, although sometimes that can be indicative of a faulty start position, or first pull. What do you think is your biggest problem area in the snatch? Do you have any videos of your lifts?