If you are interested in weightlifting, I will be publishing a weekly program for the purpose of increasing the one rep maximum in the snatch and clean and jerk.
WEEK 2
Monday
Hang snatch from shin + overhead squat 5x2+2 70-80% (% of snatch)
Snatch pull from platform with 3 sec pause at the shin 5x3 80-90%
Snatch grip deadlift 3x5 80-85% (% of snatch deadlift)
Front squat 3x3 80-90%
Bench press 3x10-15 moderate
Abs self training
Tuesday
Back squat 5x7 70-80%
Close stance squat 3x10 50% (heels together)
Back squat dips 3x3 110-130%
Power clean and jerk off block 3x3+1 80%
Good morning 3x10
Abs self training
Wednesday
Jerk off rack 5x2-3 80-85% (% of jerk)
Power snatch 5x2-3 80-90%
Power clean 3x2-3 80-85%
Rdl+pull 5x2+1 80% (% of clean)
Abs self training
Thursday
rest
Friday
Hang clean from shin + front squat+jerk 5x2+2+1 70-80% (% of clean)
Clean pull from platform with 3 sec pause at the shin 5x3 80-90%
Clean deadlift 3x3-5 80-85% (% of clean deadlift)
Back squat 3x3 80-90%
Dips 3x10-15 moderate
Abs self training
Saturday
Front squat into push press (thruster) 3x5 light to moderate
Front squat 5x5 70-80%
Power snatch off block 3x3 80-85%
Snatch pull off block 5x3 110-120%
Military press 3x5 heavy
Good morning 3x6
Abs self training
Sunday
rest