Set 1 - 16kg Set 2 - 16kg Set 3 - 12kg Set 4 - 12kg
Total kg
1
Jerk
5
12
10
11
1048
Snatch
7/7
14/14
24/24
-
1248
2
Jerk
6
14
11
12
1192
Snatch
8/8
17/17
29/29
-
1496
3
Jerk
7
16
13
14
1384
Snatch
9/9
19/19
33/33
-
1688
4
Jerk
8
18
15
16
1576
Snatch
10/10
22/22
37/37
-
1912
5
Jerk
9
20
16
18
1744
Snatch
11/11
24/24
41/41
-
2104
6
Jerk
10
22
18
20
1936
Snatch
12/12
27/27
46/46
-
2352
7
Jerk
7
15
12
14
1328
Snatch
8/8
18/18
31/31
-
1576
8
Jerk
8
17
14
16
1520
Snatch
10/10
21/21
36/36
-
1856
9
Jerk
9
20
16
18
1744
Snatch
11/11
24/24
41/41
-
2104
10
Jerk
10
22
18
20
1936
Snatch
12/12
27/27
46/46
-
2352
11
Jerk
11
24
20
22
2128
Snatch
13/13
30/30
51/51
-
2600
12
Jerk
12
27
22
24
2352
Snatch
15/15
32/32
56/56
-
2848
13
Jerk
8
18
15
17
1600
Snatch
10/10
22/22
38/38
-
1936
14
Jerk
9
21
17
19
1824
Snatch
12/12
26/26
44/44
-
2272
15
Jerk
11
24
20
21
2104
Snatch
13/13
29/29
49/49
-
2520
16
Jerk
12
26
22
24
2320
Snatch
14/14
32/32
55/55
-
2792
17
Jerk
13
29
24
26
2544
Snatch
16/16
35/35
60/60
-
3072
18
Jerk
14
31
26
28
2736
Snatch
17/17
38/38
64/64
-
3296
19
Jerk
8
17
14
15
1496
Snatch
9/9
20/20
35/35
-
1768
20
Jerk
3
7
6
6
608
Snatch
4/4
8/8
14/14
-
720
21
Jerk
-
50
-
-
1600
Snatch
-
60/60
-
-
1920
=2296
=2688
=3072
=3488
=3848
=4288
=2904
=3376
=3848
=4288
=4728
=5200
=3536
=4096
=4624
=5112
=5616
=6032
=3264
=1328
=3520
This program is to be done on three non-consecutive days per week or every other day. Extra rest days could be added between heaviest training sessions. So completing the whole program takes from six to eight weeks. Last session of the program is a competition or test session to test ten minute maximums of the lifts. Preparation to working sets should include mobility drills, general warmup like  jogging, bodywe ight exercises, lifts with light bells, etc. followed by few low rep sets of competition lifts. 1st set is done with static hold in top position. Static hold is minimum of five breaths but can be as long as 30 seconds on low reps. It's goal is to build strength and make top position more stable. First set is usually done with bells heavier than competition bells. Rest after first set should be 1-3 minutes in jerk and 0-90 seconds in oaj and snatch. 2nd set is also a strength set and is done with exaggerating pause on top position. Pause should be at minimum of two breaths. Goal of this is to learn not to hold your breath during lifting and learning to relax under weight. Rest after second set should be 1-3 minutes in jerk and 0-90 seconds in oaj and snatch. 3rd and 4th sets are work sets and are done with only 30-60s. rest between sets. They should be done with competition pace or 1 rpm higher tempo. These sets are usually done with bells lighter than competition bells. Between jerk and snatch is a 3 to 5 minute break. Assistance exercises are added mostly to the first three sessions of each six session microcycle. Several sets of heavy swings, squats, presses and core work are recommended. Light to moderate aerobic training should be done on days between training sessions.
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