(Originally found http://70sbig.com/blog/2014/09/weightlifting-and-strength-program/)
Program Cliffs:
- Basic template allowing modification of sets/reps and variations
- Tackles the competitive lifts twice a week, with another day intended for overall strength work
- Utilizes alternating heavy and medium loads on the contested
lifts
- Medium weights around 80% of Max, 6-10 reps at roughly 1minute apart
- Heavy weights work up to heavy singles, roughly 5 reps total
- Open ended; lifters could combine with Texas Method squat program
- Recommended weekly weight increase of 2.5-5kg; eventually whittle 5 singles to 3 then to 1.
- Keep progressing on weight and multiple singles going (roughly 2-3 months total)
Click here to access the google docs spreadsheet
| Monday | Wednesday | Friday |
| Snatch (heavy) | Press or Push-Press | Snatch (medium) |
| C&J (medium) | Front Squat | C&J (heavy) |
| Squat | Barbell Row | Squat or Bench |
| RDL | ||
| *Potentially, you could perform all these lifts on Friday; may be excessive work |
