I’ve started the build up to the North Open Weightlifting competition in 9 weeks, and have started following a vaguely Hungarian influenced training program. I can only manage to train 4 days a week, not the 6 prescribed, but we’ll have to see how it goes. Here’s the first week’s program:
Day 1
- Power Hang Snatch – 6 sets of 3 reps at 65%
- High Pull of Snatch – 5 sets of 3 reps (I’d look to do these at about 70kg)
- Dead Pull of Snatch – 4 sets of 5 reps (work at your current snatch max)
- Back Squat – 5 or 6 sets of 5 reps at 65% (of your 1 rep max)
Day 2
- Front Squat – 5 sets of 5 reps at 70% of 1 rep max
- Power Snatch/Power Hang Snatch – 5 sets of 1+2 at 65% of Snatch (this means 1 Power Snatch followed by 2 Power Hang Snatch)
- Power Clean/Power Hang Clean – 5 sets of 1+2 (as above)
- Split Jerk – 4 sets of 2 at 70%
Day 3
- Power Hang Clean – 6 sets of 3 reps at 70%
- High Pull of Clean – 5 sets of 3 reps (I’d work at 100kg for these)
- Dead Pull of Clean – 4 sets of 5 reps (start at 100kg go up to 110)
- Front Squat – 5 sets of 5 reps at 75%
Day 4
- Power Hang Snatch – 7 sets of 3 reps 72%
- High Pull of Snatch – 5 sets of 3 reps (about 72kg)
- Dead Pull of Snatch – 4 sets of 5 reps (work up to 82kg)
- Back Squat – 6 sets of 5 reps at 72%
I’ve not really done the slightly oddly titled: “High Pull of Snatch” and “Dead Pull of Snatch” before, so recorded a short video to so my Crossfit coach could inspect my form:
As you can see, the first day went quite well, however I did wake up this morning with a sore back. It’s not used to that level of back related effort I think. It’s just DOMS, so a days rest to make sure I don’t tweak anything on Day 2, and it should be fine.
