so someone mentioned starting one and I figure why the hell not, so here it is.
monday and wednesday
snatch 4 singles, then add 5 kilos and do more 4 more singles
clean and jerk 4 singles, then add 5 kilos and do 4 more singles
snatch pull 3sets of 3 reps at 10 kilos more than second set of 4 on snatch
clean pull 3 sets of 3 reps at 10 kilos more than second set of 4 on clean and jerk
tuesday and thursday
front squats clean and jerk weight + 20 kilos 5 sets of 3
back squats front squat weight + 10 kilos 5 sets of 3
over head squats snatch weight + 5 kilos or 10 kilos if im feeling up to it 5 sets of 3
romanian dead lifts same weight as back squats 3 sets of 3
snatch work up to PR
clean and jerk work up to PR
front squat work up to PR
that is what ill be doing, the consept is on the monday and wednesday workouts to build consistancy. if a weight is missed then the same weight will be used the next workout, if there are no misses at all then weight can increase. and the saturday workout is to get a feel of what I can pull and I like to do it on saturday cause most comps are on saturday so Ill be used to pulling heavy on that day.