Here’s a sample training program for those lifters who qualified for class 3 status in the blog post that appeared here.
To begin this program, you will need to determine goal 100% figures that are to be achieved at the end of the macrocycle in a competition. This is a 12 week program and should be employed from twelve weeks before the goal competition.
Determine goal (100%) weights for the following lifts. They should be higher than your current best lifts.
- Snatch
- Clean & Jerk
- Back Squat
- Front Squat
The snatch 100% should be used for all snatches, power snatches, snatch high pulls, snatch extensions, overhead squats, and snatch deadlifts.
The clean and jerk 100% should be used for all cleans, power cleans, clean high pulls, clean extensions, clean deadlifts, jerks, power jerks, and push presses.
