My training plan, which I adhered to for four years.
During this time, I moved from 67.5 to 75.0 kg and raised 120 + 162.5. Before the competition and when I was sick the load changed. But in general, it remained for all this time the basis for training. On Monday, Wednesday and Friday, I often trained twice a day. Training divided into two.
Monday
- Snatch: 80-85 %*6*3-2 reps
2. Power jerk from rack: 80-85 %*6*4-3 reps
3. Power clean: 80-85 %*6*4-2 reps
4. Clean pull: 80 %*1*5; 90 %*1*5; 100 %*2*2; 110 %*3*3 reps
5. Seated press 6*6-4 reps
6. Front squat: 80*3*1; 90*3*6 reps
Tuesday
- Back extension / hyperextension: *5*10-7
2. Muscle snatch: 6*6-3 reps
3. Barbell jump squat: 6*10-7 reps
Wednesday
- Clean from blocks or hang clean: 80-85 %*6*3 reps
2. Jerk: 80-85 %*6*4-2 reps
3. Power snatch: 80-85 %*6*4-2 reps
4. Snatch pull: 80 %*1*5; 90 %*2*5; 100 %*2*2; 110 %*3*3 reps
5. Bench press: 6*6 reps
6. Squat: 80 %*3*2; 90 %*6*3-2 reps
Thursday
- Muscle clean: 6*3-2 reps
2. Back extension / hyperextension: *5*10-7
3. Barbell jump squat: 6*10-7 reps
Friday
- Snatch from blocks or hang snatch: 80-85 %*6*4-2 reps
2. Power jerk: 80-85 %*6*5-4 reps
3. Power clean: 80-85%*6*3-2
4. Clean pull from blocks: 90 %*1*5; 100 %*1*5; 110 %*2*2; 120 %*3*3
5. Seated press: 6*5-3 reps
6. Front Squat: 80*4*1; 90*2*6
Saturday
- Back extension / hyperextension: *5*10-7
2. Barbell jump squat: 6*10-7 reps
On Monday, Wednesday and Friday, I often trained twice a day. I divided the training into two.!!!
