My training ten days before the competition!
11 day REST
10 day
1. Snatch: 80 %*2*1; 85*1*1; 90*1*1; 92,5-95 %*4*1 rep
2. Clean & jerk: 80-85 %*2*1; 92,5-95 %*4*1 rep
(Snatch & C&J — the interval between the sets were 1-2 minutes as in the competitions.)
3. Squat: 80 %*1*5; 100 %*6*3 reps (% from Clean)
9 day
1. Back extension / hyperextension: *5*10
2. Power snatch: 80-85 %*6*2 reps
3. Snatch pull: 80 %*1*5; 90 %*2*3; 100 %*4*2; reps
8 day REST
7 day
1. Clean: 80-85 %*6*2 reps
2. Jerk: 80-85 %*6*2 reps
3. Front squat: 75 %*3*2; 85 %*3*2 reps (% from Clean)
6 day
1. Back extension / hyperextension: *5*10
2. Power snatch: 80 %*6*2 reps
3. Snatch pull: 80 %*1*5; 90 %*4*3 reps
5 day REST
4 day
1. Snatch: 70 %*2*2; 80 %*4*1 rep
2. Jerk: 70 %*2*4; 80 %*4*2 reps
3. Front Squat: 70*4*4 reps (% from Clean)
3 day
1. Snatch: 65-70 %*5*2 reps
2. Clean & jerk: 60 %*4*1; rep
2 day REST
1 day Competition
!!!
The next day after the competition I did a light training.
Back extension / hyperextension; Barbell jump squat; Bench press.
http://sportstudio.ru/my-training-plan-1972-1974-y-from-ussr/
«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. «
