Upcoming Strength Program

As some of you know I have been injured the last few days. I did something to my abdominal region where it swelled up and caused my to be nauseated and have headaches. I'm calling it a mild rhabdo. I'm feeling better today and will slowly work back into things. I have a competition next weekend and after that this is what I'm planning on doing. 

On Monday, December 15th I will be starting this program. Combining Smolov and a Olympic program. 

 Monday:

 Back Squat 4 x 9 

 Squat Snatch 
Tuesday:

 Power Clean 
Wednesday:

 Back Squat 5 x 7 

 Push Jerk 
Thursday:

 Power Snatch 
Friday: 

 Back Squat 7 x 5

 Squat Clean 
Saturday: 

 Back Squat 10 x 3 

For the olympic lifts the rep schemes will look like this…

 Week 1 - 4 rep max + on the minute work 
Week 2 - 2 rep max + on the minute work 
Week 3 - 3 rep max + on the minute work 
Week 4 - 1 rep max + on the minute work 
Week 5 - deload week (3 position / technique) 

 *on the minute work will be light enough to maintain perfect technique 

 This style of program will allow me to lift heavy plus get in a good amount of volume and still work technique. Being able to do multiple reps at medium weight is just as important as doing 1 rep at a heavy weight. In crossfit if you can't do both, then you will not be able to compete at the level you want. I need work on both, so I'm hoping this program will help. 

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