the new programm

i have 9 main exercises

snatch single
snatch doubles
snatch trebles

jerk doubles
clean and jerk doubles
clean front squat jerk

front squat from pins
back squat 2s
back squat singles

i try to do no more than two main exercises per session and most of the time its one main exercise.
the session consists of some light powers to warm up then i drop back and begin the main lfit. ,
after this i then do a strength type movement so squat or pull or what ever it is
following this i will do some powers again reps betwene 2-3 sets 3-5 with starting position usually from hang or off blocks, i will then finish with some abs/lower back/ rows or presses or even curls yes curls !!!

if i am caught for time or feel shit which i have not yet i will drop the extra power and the bodybuilding shit. so the session would just be light powers to warm up main lift and then strength lift if its a squat if not leave it then home time

so a typical day looks like this

power snatch 50 for 2, 50 for 2, 60 for 2, 70 for 2, 70 for 2
snatch doubles 50 for 2, 50 for 2, 70 for 2, 80 for 2, 80 for 2, 80 for 2, 80 for 2, 80 for 2
back squat 50 for 2, 90 for 2, 120 for 2, 140 for 1, 145 for 1, 145 for 1
power snatch from blocks 50 for 3, 70 for 3, 70 for 3, 70 for 3, 70 for 3
ab roll outs 3 sets 8
home time

how i progress from week to week is very simple

WEIGHT PROGRESSIONS
MONTH 1

week 1 = A
Week 2 = A + 2.5kg in sn and c+j and 5kg in squat or dead (B)
week 3 = A + 5kg in sn and c+j and 10kg in squat or dead (C)
Week 4 = A - 5KG

MONTH 2

week 1 = (B)i.e weight from week 2 of month 1
week 2= (c) i.e. weight from week 3 of month 1
week 3= (c) +2.5kg in sn and c+j and 5kg in squat or dead (B)
week 4= (B) - 5KG

REP PROGRESSIONS in the snatch and clean and jerk exercises

Week 1 5 singles, 5 doubles, 5 trebles,
week 2 4 singles, 4 doubles, 4 trebles,
week 3 3 singles, 3 doubles, 3 trebles,
week 4 3 singles, 3 doubles, 3 trebles,

REP PROGRESSIONS IN THE SQUATS
week 1 3 singles in back,4 doubles in back, 5 trebles in front squat off pin
week 2 2 single in back, 3 doubles in back, 4 trebles in front squat off pin
week 3 1 single in back, 2 doubles in back, 3 trebles in front squat off pin
week 4 1 single in back , 2 doubles in back , 3 trebles in front squat off pin


and then it repeats itself all over again its very simplistic but on paper looks complicated.

i try to keep squats and clean and jerk seperate and always do front squat after my jerks. the main exercises will stay the same for the next few months but getting closer to april i will replace doubles in clean and jerk with more singles and double jerks with more singles and treble snatch with more singles.

the use of powers in the warm ups or after the main lift will change as i go through the cycles with some hang work included but the main emphasis is on my 9 main exercises and even more so on the first six

the emphasis is on building volume and consistency in the lifts and getting strong as while my weight comes down yes a lot of stuff at once but its fine so far