Programming will now be broken down into two option:
3 Timers: is designed for athletes who cannot recovery quickly enough to train 5x per week. These athletes find their training to be better when using 3-4 lifts per training day and taking a rest between training days. Lifts will be very similar to the 5 day schedule, just condensed into 3 sessions with some small other changes.
5 Timers: is designed for the athlete who can handle the volume of training 5x per week. Training sessions will use 2 lifts per day, 5 days a week.
A.) Clean and Jerk- 50x5/ 55x3/ 60x3/ 65x3/70x3/75x3/80x3
B.) Cl Pull- 105% of clean x 3 (3x)
C.) Cl Second Pull- build to max triple
D) Belt Squat- med x 50
E) Glutham Raises- 10 (3x)
A.) Back Squat:
Always warm up with full depth, ex. 35%/5, 45%/3, 55%/3,65%/2,75%/2, 85%/1,
Max 1 -2″ above, then 93%/2 full depth
B.) Cl Second Pull- build to max triple
C.) Belt Squat- med x 50
D.) Glutham Raises- 10 (3x)