(Originally posted http://weightliftingepiphanies.blogspot.com/2010/09/davids-delivery.html)
(Modified program http://pendlayforum.com/showpost.php?p=29789&postcount=23)
Program Cliffs:
- Driven by the principle "less is more" and one of the most simple programs available
- If your schedule is hectic, this program will work well to keep you familiar with the lifts/weights
- The goal "300 Sinclair in < 5 years"
- Recommended as a program for consistent progress for novice/intermediate lifters
- The program seems too simple, but if
it peaks your interest then the full read is highly recommended
| Day 1 | Day 2 | ||
| Snatch | Singles working to 3
attempts at Maximum 3 Reps at 80% |
Clean & Jerk | Singles working to 3 attempts at Maximum |
| Squat | Triples to Maximum | Squat | Triples to Maximum |
A modification on this program (from Woodhouse, utilized by user "Koing") looks like the following:
| Day 1 | Day 2 | ||
| Front Squat | Work up to PR Triple | Front Squat | Work up to PR Triple |
| *15Minute Break MANDATORY* | *15Minute Break MANDATORY* | ||
| Snatch | Singles working to
PR - 2 Missed lifts maximum - Stop if PR is made |
Snatch | Singles working to
PR - 2 Missed lifts maximum - Stop if PR is made |
| Clean & Jerk | Singles working to 3 attempts at Maximum | Clean & Jerk | Singles working to 3 attempts at Maximum |
*It would also be possible to limit to only FS/Snatch and FS/C&J
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