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 4 This will be a down week to recover from the high amounts of volume from the past 2 weeks.
Monday
Hang snatch from shin 3x2 80-83% (% of snatch)
Snatch pull 3x3 90-95%
Snatch balance 3x3 50% (% of snatch for speed)
Bench press 3X5 moderate to heavy
Abs self training
Tuesday
Back squat 3x5 80%
Power clean and jerk off block 3x3+1 80%
RDL 4X8 moderate
Good morning 4x8 moderate
Abs self training
Wednesday
Jerk off rack 3x2-3 80-85% (% of jerk)
Power snatch 3x2-3 80-90%
Power clean 3x2-3 80-85%
Behind the neck snatch grip pullup 3x5-15
Abs self training
Thursday
rest
Friday
Hang clean from shin and jerk 3x2+1 80% (% of clean and jerk)
Clean pull 3x3 85-90%
Clean grip overhead squat 3x5 30-50% (% of clean)
Hyperextension 3x10 3 sec. pause at top with weight
Abs self training
Saturday
Front squat into push press (thruster) 3x5 light to moderate
Front squat 3x3 80-85%
Power snatch off block 3x3 80-85%
Snatch pull off block 3x3 110-120%
Sunday
Rest