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-   -   2 programs that have given me good results in the past. (http://www.muscleandbrawn.com/forums/showthread.php?t=6462)

Wlfdg 06-05-2011 09:03 AM

2 programs that have given me good results in the past.
 
#1.
Day 1 - Light
1. Power Snatch - Warmup to working weight
Working weight x 15 clusters
2. Snatch grip deadlift - 5x5
3. A. Pendlay Row 5x5
B. Bench 5x5

Day 2 - Medium
1. Power Clean & Push Press - same as Snatch
2. Front Squat 5x5
3. A. Weighted chins 5x5
B. Weighted dips 5x5

Day 3 - Heavy
1. A. Back Squat - 5x5
B. Overhead Press - 5x5

2. A. Clean grip deadlift 1x5
B. Bench Press 5x5
****************************************

#2 - Alternate - Strength - 3 weeks @ 15 working reps/ Volume - 3 weeks @ 25 working reps/ Deload week #7/ Repeat for 6 more weeks

Day 1. - Medium
1. Power Clean & Push Press - working reps in clusters
2. Front Squat
3. Weighted Pull ups or Inverted Row

Day 2 - Heavy
1. Back Squat
2. Bench Press
3. Deadlift

Day 3 - Light
1. Power Snatch - clusters
2. Snatch grip deadlift
3. A. Chins - amrap
B. Pushups - amrap


Enjoy your Sunday!
Cheers!


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