One small explanation, whenever possible, the whole set is done without setting the bar back to the floor. So, a snatch double or clean double would be done by lowering the first rep and not quite letting the second ever touch the floor.
Monday
AM
2 snatch high pulls + one hang snatch, hang position just off the floor. 8-10 sets with 80%
clean and jerks, 4 singles with 85%
back raises
PM
Snatches, 4 singles with 85%
2 clean pulls + one hang clean + one jerk. 8-10 sets with about 80%
Muscle snatch 5 sets of 5
Tuesday
power snatch to 90%
power clean + 2 front squats + jerk. 8-10 sets at 90% of best power clean
vertical lift, 3 sets
Wednesday
AM
Snatch 85% for a double
clean and jerk for 8-10 doubles, 3 second pause off the floor on both, 80% of max.
Muscle snatch 5 sets of 5
PM
Snatch for 8-10 doubles, 3 second pause off the floor on both, 80% of max
squat 4 sets of 8.
back raises, 3 sets
Thursday
2 power snatches + 2 overhead squats. 8-10 sets at 90% of best power snatch
power clean to 90%
Friday
AM
clean and jerk to around 90% for 3 singles
Snatch 8-10 doubles with around 80%
PM
snatch to around 90% for 3 singles
clean and jerk 8-10 doubles with around 80%
Saturday
2 snatch high pulls + 1 snatch, 8-10 sets with around 80%
squats 4 sets of 8
Back raises 3 sets
July 6th, 2010 at 6:16 pm
Regarding doing the whole set without putting it down. Is this purely for the strength benefits or for technical reasons also? We have a pretty accomplished Polish lifter at our club who does this, did you get the idea from one of the European lifters/coaches at the Jr Worlds?
Tom
July 7th, 2010 at 2:28 am
Tom,
Purely strength. I have always liked “complexes” and used them myself quite a bit when I was training. But I was surprised at how many of the guys were doing them at Jr Worlds, and how they all seemed to do the whole set without putting the bar down. In talking to a few lifters and coaches, they really stressed the strength building effect of having the bar in your hands for 10 seconds or more without setting it down. I am open to trying anything, especially when lifters who are lifting more than we are are doing it. So, we are trying it for a couple of weeks. If nothing else, it will get us away from maximal weights for a couple of weeks, which isnt a bad thing once in a while!
July 7th, 2010 at 8:33 am
Thanks for your response Glenn. I am going to start incorporating the idea. Do you allow straps for this or will that negate the effect?
July 7th, 2010 at 10:33 pm
We use the straps…
July 11th, 2010 at 11:10 pm
Glenn, where’s your team in it’s training cycle right now, how many weeks out from your next competition?
Our coach has us do complexes as well and they bring some big bang for the buck.
July 12th, 2010 at 6:09 am
Donny and maybe Caleb have the worlds in late September, Jon has the American open in early December. If Caleb doesnt end up on the world team, his next meet will be the American open also. We have maybe 4 local meets in the next 4-5 months also, but we wont alter the training for those, except maybe going light the day before.