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Old 06-05-2011, 09:03 AM   #1
Wlfdg
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Join Date: Jun 2011
Location: Teton Valley,ID
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Wlfdg has made some very good postsWlfdg has made some very good postsWlfdg has made some very good postsWlfdg has made some very good postsWlfdg has made some very good postsWlfdg has made some very good postsWlfdg has made some very good postsWlfdg has made some very good postsWlfdg has made some very good postsWlfdg has made some very good postsWlfdg has made some very good posts
Default 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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