It really depends on what your weak points are. What are your max lifts? (Squat, Deadlift, Clean & Jerk, Snatch, and any others you might have) Or do you have any pain in the elbows, shoulders, knees, etc?
Can you front squat 260 or more? If you can FS that then you should work on just squatting more weight, if you cant then you should work on hamstrings (RDL's, Hamstring curls, GHR etc) Also speed and overall leg strength look like they should be a focus too. Things like no hook grip no foot movement snatch would be good.
I would try starting out with 10-15% more than your best snatch or clean. but in the end being able to keep an arched back is more important than weight.
1. 145#, 155#, 165# miss, 160# hang made but missed from the floor. 2. 205# 3x 3 this exercise is no joke. I don't know how you guys can hold on to it for 10 sec...
Hey James, what would you recommend to do for accessory work? Thanks for the program!
ReplyDeleteIt really depends on what your weak points are. What are your max lifts? (Squat, Deadlift, Clean & Jerk, Snatch, and any others you might have) Or do you have any pain in the elbows, shoulders, knees, etc?
ReplyDeleteSnatch 185#
ReplyDeleteClean and Jerk 215#
Power Clean 205#
Clean 220#
Power Snatch 155#
Back Squat 300#
5 rep max squat 270#
Can you front squat 260 or more? If you can FS that then you should work on just squatting more weight, if you cant then you should work on hamstrings (RDL's, Hamstring curls, GHR etc) Also speed and overall leg strength look like they should be a focus too. Things like no hook grip no foot movement snatch would be good.
ReplyDeleteThanks for the advice. Front squat is currently at 255#
ReplyDeleteHey James, how heavy should the weight be for the clean or snatch pulls?
ReplyDeleteI would try starting out with 10-15% more than your best snatch or clean. but in the end being able to keep an arched back is more important than weight.
ReplyDelete1. 145#, 155#, 165# miss, 160# hang made but missed from the floor.
ReplyDelete2. 205# 3x 3 this exercise is no joke. I don't know how you guys can hold on to it for 10 sec...