Olympic weightlifter

milo · 02-08-2010, 01:21 PM

Ho visto sul sito FIPCF.it che hanno assegnato come sede dei campionati italiani master la città di Trevignano Romano.

A causa della distanza difficilmente riuscirò a parteciparvi ma, appena riprendono le scuole, intendo informarmi sulle gare organizzate nel Veneto, ricordo che a Verona si svolgeva un trofeo regionale di slancio prima di Natale e uno di strappo con l'inizio dell'anno nuovo.

In ogni caso intendo continuare ad allenarmi e a tal riguardo ho trovato un programma di preparazione della durata di 12 settimane e con frequenza di quattro allenamenti a settimana:
Olympic Weightlifting - QWA - Training Programs - Advanced

Il programma prevede molti esercizi di assistenza e con % basate sul massimale di ogni singolo esercizio.

Io ho tagliato alcuni esercizi e ho riferito le % ai massimali degli esercizi di gara e di squat (front e back), questo è quello che ne è uscito:

PREPARATORY PHASE (7 WEEKS)

WEEK 1

Monday
Snatch 80% 3r, 75% 3r x 3s
Power Clean 70% 3r, 65% 3r x 2s
Jerk from Rack 80% 3r, 75% 3r x 2s
Clean Pull 90% 3r, 95% 2r, 100% 2r, 95% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

Tuesday
Clean 80% 3r, 75% 3r x 2s
Power Snatch 70% 3r, 65% 3r x 3s
Snatch Pull 90% 3r, 95% 2r, 100% 2r, 95% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

Thursday
Clean & Jerk 80% 2r x 2s, 75% 2r x 3s
Snatch from Knee 80% 3r, 75% 3r x 3s
Snatch Pull 90% 3r, 95% 2r, 100% 2r, 95% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

Saturday
Power Snatch 70% 3r, 65% 3r x 3s
Pwr Clean & Pwr Jerk 70% 2r x 3s, 65% 2r x 2s
Clean Pull 90% 3r, 95% 2r, 100% 2r, 95% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

WEEK 2

Monday
Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r
Power Clean 70% 3r, 75% 2r, 65% 3r x 2s
Jerk from Rack 80% 3r, 85% 2r, 75% 3r x 2s
Clean Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Tuesday
Clean 80% 3r, 85% 2r, 75% 3r x 2s
Power Snatch 70% 3r, 75% 2r, 70% 3r, 70% 2r
Snatch Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Thursday
Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 1r
Snatch from Knee 80% 3r, 85% 2r, 75% 3r x 3s
Snatch Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r,
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Saturday
Power Snatch 70% 3r, 75% 2r, 65% 3r x 3s
Pwr Clean & Pwr Jerk 70% 2r, 75% 2r x 2s, 70% 1r
Clean Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r,
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

WEEK 3

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r
Power Clean 70% 3r, 75% 2r, 80% 1r, 75% 2r
Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 2s
Clean Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r
Front Squat 80% 3r, 85% 2r, 90% 2r x 4s, 85% 3r

Tuesday
Clean 80% 3r,85% 2r, 90% 1r x 2s
Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 2r
Snatch Pull 90% 2r, 95% 2r 100% 2r, 110% 1r,
Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r

Thursday
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 85% 1r, 80% 1r
Snatch From Knee 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s
Snatch Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r
Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r

Saturday
Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 3r x 2s
Power Clean 70% 3r, 75% 2r, 80% 1r x 2s
Power Jerk 70% 3r, 75% 2r, 80% 1r x 2s
Clean Pull 90% 2r, 95% 2r, 100% 2r, 110% 1r
Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r

WEEK 4

Monday
Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r
Power Clean 70% 3r, 75% 2r, 65% 3r x 2s
Jerk from Rack 80% 3r, 85% 2r, 75% 3r x 2s
Clean Pull 90% 3r, 95% 3r, 100% 2r, 105% 1r
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Tuesday
Clean 80% 3r, 85% 2r, 75% 3r x 2s
Power Snatch 70% 3r, 75% 2r, 70% 3r, 70% 2r
Snatch Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Thursday
Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 1r
Snatch from Knee 80% 3r, 85% 2r, 75% 3r x 3s
Snatch Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

Saturday
Power Snatch 70% 3r, 75% 2r, 65% 3r x 3s
Pwr Clean & Pwr Jerk 70% 2r, 75% 2r x 2s, 70% 1r
Clean Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s

WEEK 5

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r
Power Clean 70% 3r, 75% 2r, 80% 1r, 75% 2r
Jerk From Rack 80% 3r, 85% 2r 90% 1r x 2s
Clean Pull 90% 3r, 95% 2r 100% 2r, 110% 1r,
Front Squat 80% 3r 85% 3r, 90% 2r x 4s, 85% 3r

Tuesday
Clean 80% 3r, 85% 2r 90% 1r x 2s
Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 2r
Snatch Pull 90% 2r, 95% 2r 100% 2r, 110% 1r,
Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r

Thursday
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 80% 2r
Snatch From Knee 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s
Snatch Pull 90% 3r, 95% 2r 100% 2r, 110% 1r,
Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r

Saturday
Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 3r x 2s
Power Clean 70% 3r, 75% 2r, 80% 1r x 2s
Power Jerk 70% 3r, 75% 2r, 80% 1r x 2s
Clean Pull 90% 2r, 95% 2r 100% 2r, 110% 1r,
Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r

WEEK 6

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 2r
Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 75% 2r
Jerk From Rack 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Clean Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r, 115% 1r
Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s

Tuesday
Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r
Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 75% 2r, 70% 3r
Snatch Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r, 115% 1r
Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 95% 1r, 85% 2r, 80% 3r x 3s

Thursday
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 2r,
Snatch From Knee 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s
Snatch Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r, 115% 1r
Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s

Saturday
Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r x 2s, 70% 2r x 3s
Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 75% 2r
Power Jerk 70% 3r, 75% 2r, 80% 1r, 85% 1r, 75% 2r
Clean Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r, 115% 1r
Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s

WEEK 7

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r
Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r
Jerk From Rack 80% 3r, 85% 2r 90% 1r, 95% 1r,
Clean Pull 90% 2r, 100% 2r, 110% 2r, 115% 1r, 120% 1r,
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 2s

Tuesday
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r
Snatch From Knee 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r
Snatch Pull 90% 2r, 100% 2r, 110% 2r, 115% 1r, 120% 1r
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 2r x 2s

Thursday
Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 75% 2r, 70% 3r
Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r
Power Jerk 70% 3r, 75% 2r, 80% 1r, 85% 1r
Clean Pull 90% 3r, 100% 2r, 110% 1r, 120% 1r
Front Squat 80% 3r, 85% 3r, 90% 2r, 100% 1r, 85% 3r x 3s

Saturday
Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r
Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r
Snatch Pull 90% 3r, 100% 2r, 110% 1r, 120% 1r
Back Squat 80% 3r 85% 3r,, 90% 2r, 100% 1r, 95% 1r, 85% 3r, 80% 3r x 2s

COMPETITION PHASE (5 WEEKS)

WEEK 8

Monday
Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 3s
Power Snatch 70% 3r, 75% 2r, 80% 1r x 3s, 70% 3r x 3s
Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 3r, 95% 1r, 80% 3r x 3s, 80% 2r

Tuesday
Clean 80% 3r, 85% 2r x 3s, 80% 3r x 2s
Power Clean 70% 3r, 75% 2r, 80% 1r x 3s, 70% 3r x 3s
Jerk From Rack 80% 3r, 85% 2r x 3s, 80% 3r x 2s
Snatch Pull 90% 3r, 100% 2r, 110% 1r, 95% 2r, 90% 3r x 2s 90% 2r

Thursday
Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 2r x 2s
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r x 3s, 85% 2r, 80% 3r x 3s

Saturday
Power Snatch 70% 3r, 75% 2r, 80% 1r, 75% 2r, 70% 3r x 2s
Power Clean 70% 3r, 75% 2r, 80% 1r x 2s, 75% 2r, 70% 3r x 3s
Clean Pull 90% 3r, 100% 2r, 110% 1r, 95% 2r, 90% 3r x 2s, 90% 2r
Front Squat 80% 3r, 90% 2r x 3s, 80% 3r x 4s

WEEK 9

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s
Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 80% 1r, 70% 3r x 2s
Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s

Tuesday
Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r
Power Clean 70% 3r, 75% 2r, 80% 1r, 70% 3r x 2s
Jerk From Rack 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s
Snatch Pull 90% 3r, 100% 2r, 110% 1r, 95% 2r x 2s, 90% 3r

Thursday
Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 80% 3r
Back Squat 80% 3r, 85% 2r, 90% 2r, 100% 1r, 95% 1r, 85% 2r, 80% 3r x 2s

Saturday
Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 3r x 2s,
Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 80% 1r, 75% 2r, 70% 2r x 2s
Clean Pull 90% 3r, 100% 2r, 110% 1r, 95% 2r x 2s, 90% 3r
Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r

WEEK 10

Monday
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r, 80% 2r
Power Snatch 70% 3r, 75% 2r, 80% 1r x 3s, 75% 2r x 3s, 70% 3r x 4s, 70% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 95% 1r, 90% 1r, 85% 2r x 2s, 80% 3r x 4s

Tuesday
Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r, 85% 1r, 80% 1r, 75% 2r x 2s, 70% 3r x 2s,
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r
Back Squat 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r x 2s, 80% 3r x 5s

Thursday
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r x 2s
Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 5s
Front Squat 80% 3r, 85% 3r, 90% 2r x 5s, 85% 2r x 4s, 80% 3r

Saturday
Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r, 80% 1r x 3s, 75% 2r x 3s, 70% 3r x 2s
Power Clean 70% 3r, 75% 2r, 80% 1r x 3s, 75% 2r x 3s, 70% 3r x 5s
Power Jerk 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r, 80% 1r, 75% 2r x 2s, 70% 3r x 2s

WEEK 11

Monday
Power Snatch 70% 3r, 75% 2r, 80% 1r x 3s, 70% 3r x 3s
Snatch 80% 3r, 85% 2r x 4s, 80% 3r x 2s,
Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 2r, 85% 2r, 80% 3r x 3s

Tuesday
Power Clean 70% 3r, 75% 2r, 80% 1r x 3s, 75% 2r x 2s, 70% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 1r, 85% 3r, 85% 2r,80% 3r x 3s

Thursday
Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r, 80% 2r
Front Squat 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s

Saturday
Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 80% 1r, 75% 2r, 70% 3r x 3s
Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 80% 1r, 75% 2r, 70% 3r x 4s
Power Jerk 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r, 80% 1r, 75% 2r, 70% 3r x 3s

WEEK 12

Monday
Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 2s
Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3 s, 80% 2r x 2s
Front Squat 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r

Tuesday
Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 3r x 2s, 70% 2r x 2s
Power Clean 70% 2r, 75% 2r, 80% 1r, 70% 2r
Power Jerk 70% 2r, 75% 2r, 80% 1r, 70% 2r

Thursday
Snatch 80% 3r, 85% 2r x 2s, 80% 3r x 3s
Clean & Jerk 80% 2r, 85% 2r x 3s, 80% 2r x 2s
Front Squat 80% 3r, 85% 2r, 90% 1r, 80% 3r, 80% 2r

Friday
Power Snatch 70% 3r, 75% 1r, 70% 3r x 2s
Pwr Clean & Split Jerk 70% 2r, 75% 2r x 2s, 70% 2r

Saturday COMPETITION

Non ho le competenze per giudicare e strutturarmi un programma di pesistica e chiedo consiglio in merito.

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	(#10)
milo All the Truth Member Messaggi: 9,549 Data registrazione: Feb 2006 Età: 55	02-08-2010, 01:21 PM Ho visto sul sito FIPCF.it che hanno assegnato come sede dei campionati italiani master la città di Trevignano Romano. A causa della distanza difficilmente riuscirò a parteciparvi ma, appena riprendono le scuole, intendo informarmi sulle gare organizzate nel Veneto, ricordo che a Verona si svolgeva un trofeo regionale di slancio prima di Natale e uno di strappo con l'inizio dell'anno nuovo. In ogni caso intendo continuare ad allenarmi e a tal riguardo ho trovato un programma di preparazione della durata di 12 settimane e con frequenza di quattro allenamenti a settimana: Olympic Weightlifting - QWA - Training Programs - Advanced Il programma prevede molti esercizi di assistenza e con % basate sul massimale di ogni singolo esercizio. Io ho tagliato alcuni esercizi e ho riferito le % ai massimali degli esercizi di gara e di squat (front e back), questo è quello che ne è uscito: PREPARATORY PHASE (7 WEEKS) WEEK 1 Monday Snatch 80% 3r, 75% 3r x 3s Power Clean 70% 3r, 65% 3r x 2s Jerk from Rack 80% 3r, 75% 3r x 2s Clean Pull 90% 3r, 95% 2r, 100% 2r, 95% 2r Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r Tuesday Clean 80% 3r, 75% 3r x 2s Power Snatch 70% 3r, 65% 3r x 3s Snatch Pull 90% 3r, 95% 2r, 100% 2r, 95% 2r Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r Thursday Clean & Jerk 80% 2r x 2s, 75% 2r x 3s Snatch from Knee 80% 3r, 75% 3r x 3s Snatch Pull 90% 3r, 95% 2r, 100% 2r, 95% 2r Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r Saturday Power Snatch 70% 3r, 65% 3r x 3s Pwr Clean & Pwr Jerk 70% 2r x 3s, 65% 2r x 2s Clean Pull 90% 3r, 95% 2r, 100% 2r, 95% 2r Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r WEEK 2 Monday Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r Power Clean 70% 3r, 75% 2r, 65% 3r x 2s Jerk from Rack 80% 3r, 85% 2r, 75% 3r x 2s Clean Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s Tuesday Clean 80% 3r, 85% 2r, 75% 3r x 2s Power Snatch 70% 3r, 75% 2r, 70% 3r, 70% 2r Snatch Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s Thursday Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 1r Snatch from Knee 80% 3r, 85% 2r, 75% 3r x 3s Snatch Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r, Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s Saturday Power Snatch 70% 3r, 75% 2r, 65% 3r x 3s Pwr Clean & Pwr Jerk 70% 2r, 75% 2r x 2s, 70% 1r Clean Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r, Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s WEEK 3 Monday Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r Power Clean 70% 3r, 75% 2r, 80% 1r, 75% 2r Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 2s Clean Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r Front Squat 80% 3r, 85% 2r, 90% 2r x 4s, 85% 3r Tuesday Clean 80% 3r,85% 2r, 90% 1r x 2s Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 2r Snatch Pull 90% 2r, 95% 2r 100% 2r, 110% 1r, Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r Thursday Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 85% 1r, 80% 1r Snatch From Knee 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s Snatch Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r Saturday Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 3r x 2s Power Clean 70% 3r, 75% 2r, 80% 1r x 2s Power Jerk 70% 3r, 75% 2r, 80% 1r x 2s Clean Pull 90% 2r, 95% 2r, 100% 2r, 110% 1r Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r WEEK 4 Monday Snatch 80% 3r, 85% 2r, 80% 3r, 80% 2r Power Clean 70% 3r, 75% 2r, 65% 3r x 2s Jerk from Rack 80% 3r, 85% 2r, 75% 3r x 2s Clean Pull 90% 3r, 95% 3r, 100% 2r, 105% 1r Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s Tuesday Clean 80% 3r, 85% 2r, 75% 3r x 2s Power Snatch 70% 3r, 75% 2r, 70% 3r, 70% 2r Snatch Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s Thursday Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 1r Snatch from Knee 80% 3r, 85% 2r, 75% 3r x 3s Snatch Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s Saturday Power Snatch 70% 3r, 75% 2r, 65% 3r x 3s Pwr Clean & Pwr Jerk 70% 2r, 75% 2r x 2s, 70% 1r Clean Pull 90% 3r, 95% 2r, 100% 2r, 105% 2r Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 90% 1r, 80% 3r x 4s WEEK 5 Monday Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r Power Clean 70% 3r, 75% 2r, 80% 1r, 75% 2r Jerk From Rack 80% 3r, 85% 2r 90% 1r x 2s Clean Pull 90% 3r, 95% 2r 100% 2r, 110% 1r, Front Squat 80% 3r 85% 3r, 90% 2r x 4s, 85% 3r Tuesday Clean 80% 3r, 85% 2r 90% 1r x 2s Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 2r Snatch Pull 90% 2r, 95% 2r 100% 2r, 110% 1r, Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 80% 3r Thursday Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 80% 2r Snatch From Knee 80% 3r, 85% 2r, 90% 1r x 3s, 80% 2r x 2s Snatch Pull 90% 3r, 95% 2r 100% 2r, 110% 1r, Back Squat 80% 3r, 85% 2r, 90% 2r x 5s, 85% 2r Saturday Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 3r x 2s Power Clean 70% 3r, 75% 2r, 80% 1r x 2s Power Jerk 70% 3r, 75% 2r, 80% 1r x 2s Clean Pull 90% 2r, 95% 2r 100% 2r, 110% 1r, Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 3r, 80% 3r WEEK 6 Monday Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 2r Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 75% 2r Jerk From Rack 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r Clean Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r, 115% 1r Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s Tuesday Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 75% 2r, 70% 3r Snatch Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r, 115% 1r Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 95% 1r, 85% 2r, 80% 3r x 3s Thursday Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 2r, Snatch From Knee 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s Snatch Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r, 115% 1r Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s Saturday Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r x 2s, 70% 2r x 3s Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 75% 2r Power Jerk 70% 3r, 75% 2r, 80% 1r, 85% 1r, 75% 2r Clean Pull 90% 3r, 95% 2r, 100% 2r, 110% 1r, 115% 1r Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r x 2s, 85% 2r, 80% 3r x 3s WEEK 7 Monday Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r Jerk From Rack 80% 3r, 85% 2r 90% 1r, 95% 1r, Clean Pull 90% 2r, 100% 2r, 110% 2r, 115% 1r, 120% 1r, Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 2s Tuesday Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r Snatch From Knee 80% 3r, 85% 2r, 90% 1r, 95% 1r, 85% 2r, 80% 3r Snatch Pull 90% 2r, 100% 2r, 110% 2r, 115% 1r, 120% 1r Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 2r x 2s Thursday Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 75% 2r, 70% 3r Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r Power Jerk 70% 3r, 75% 2r, 80% 1r, 85% 1r Clean Pull 90% 3r, 100% 2r, 110% 1r, 120% 1r Front Squat 80% 3r, 85% 3r, 90% 2r, 100% 1r, 85% 3r x 3s Saturday Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r Snatch Pull 90% 3r, 100% 2r, 110% 1r, 120% 1r Back Squat 80% 3r 85% 3r,, 90% 2r, 100% 1r, 95% 1r, 85% 3r, 80% 3r x 2s COMPETITION PHASE (5 WEEKS) WEEK 8 Monday Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 3s Power Snatch 70% 3r, 75% 2r, 80% 1r x 3s, 70% 3r x 3s Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 3r, 95% 1r, 80% 3r x 3s, 80% 2r Tuesday Clean 80% 3r, 85% 2r x 3s, 80% 3r x 2s Power Clean 70% 3r, 75% 2r, 80% 1r x 3s, 70% 3r x 3s Jerk From Rack 80% 3r, 85% 2r x 3s, 80% 3r x 2s Snatch Pull 90% 3r, 100% 2r, 110% 1r, 95% 2r, 90% 3r x 2s 90% 2r Thursday Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r x 2s Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 2r x 2s Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r x 3s, 85% 2r, 80% 3r x 3s Saturday Power Snatch 70% 3r, 75% 2r, 80% 1r, 75% 2r, 70% 3r x 2s Power Clean 70% 3r, 75% 2r, 80% 1r x 2s, 75% 2r, 70% 3r x 3s Clean Pull 90% 3r, 100% 2r, 110% 1r, 95% 2r, 90% 3r x 2s, 90% 2r Front Squat 80% 3r, 90% 2r x 3s, 80% 3r x 4s WEEK 9 Monday Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 2s Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 80% 1r, 70% 3r x 2s Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 2s Tuesday Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r Power Clean 70% 3r, 75% 2r, 80% 1r, 70% 3r x 2s Jerk From Rack 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 80% 3r x 2s Snatch Pull 90% 3r, 100% 2r, 110% 1r, 95% 2r x 2s, 90% 3r Thursday Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 80% 3r x 2s Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 80% 3r Back Squat 80% 3r, 85% 2r, 90% 2r, 100% 1r, 95% 1r, 85% 2r, 80% 3r x 2s Saturday Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 3r x 2s, Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 80% 1r, 75% 2r, 70% 2r x 2s Clean Pull 90% 3r, 100% 2r, 110% 1r, 95% 2r x 2s, 90% 3r Front Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r WEEK 10 Monday Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r, 80% 2r Power Snatch 70% 3r, 75% 2r, 80% 1r x 3s, 75% 2r x 3s, 70% 3r x 4s, 70% 2r Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 95% 1r, 90% 1r, 85% 2r x 2s, 80% 3r x 4s Tuesday Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r, 85% 1r, 80% 1r, 75% 2r x 2s, 70% 3r x 2s, Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 3r Back Squat 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r x 2s, 80% 3r x 5s Thursday Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r x 2s Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 5s Front Squat 80% 3r, 85% 3r, 90% 2r x 5s, 85% 2r x 4s, 80% 3r Saturday Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r, 80% 1r x 3s, 75% 2r x 3s, 70% 3r x 2s Power Clean 70% 3r, 75% 2r, 80% 1r x 3s, 75% 2r x 3s, 70% 3r x 5s Power Jerk 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r, 80% 1r, 75% 2r x 2s, 70% 3r x 2s WEEK 11 Monday Power Snatch 70% 3r, 75% 2r, 80% 1r x 3s, 70% 3r x 3s Snatch 80% 3r, 85% 2r x 4s, 80% 3r x 2s, Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 2r, 85% 2r, 80% 3r x 3s Tuesday Power Clean 70% 3r, 75% 2r, 80% 1r x 3s, 75% 2r x 2s, 70% 3r x 2s Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 1r, 85% 3r, 85% 2r,80% 3r x 3s Thursday Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r x 2s Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r, 80% 2r Front Squat 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s Saturday Power Snatch 70% 3r, 75% 2r, 80% 1r, 85% 1r, 80% 1r, 75% 2r, 70% 3r x 3s Power Clean 70% 3r, 75% 2r, 80% 1r, 85% 1r, 80% 1r, 75% 2r, 70% 3r x 4s Power Jerk 70% 3r, 75% 2r, 80% 1r, 85% 1r, 90% 1r, 80% 1r, 75% 2r, 70% 3r x 3s WEEK 12 Monday Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 2s Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3 s, 80% 2r x 2s Front Squat 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r, 80% 2r Tuesday Power Snatch 70% 3r, 75% 2r, 80% 1r, 70% 3r x 2s, 70% 2r x 2s Power Clean 70% 2r, 75% 2r, 80% 1r, 70% 2r Power Jerk 70% 2r, 75% 2r, 80% 1r, 70% 2r Thursday Snatch 80% 3r, 85% 2r x 2s, 80% 3r x 3s Clean & Jerk 80% 2r, 85% 2r x 3s, 80% 2r x 2s Front Squat 80% 3r, 85% 2r, 90% 1r, 80% 3r, 80% 2r Friday Power Snatch 70% 3r, 75% 1r, 70% 3r x 2s Pwr Clean & Split Jerk 70% 2r, 75% 2r x 2s, 70% 2r Saturday COMPETITION Non ho le competenze per giudicare e strutturarmi un programma di pesistica e chiedo consiglio in merito.