Week 1 Day 1 Advanced

This is the start of a new program!  It would be good if you have done the two programs prior to this one to help prepare you for the volume of this one.  This program has days where it is training twice a day.  I recommend that you get at least 4 hours between sessions and no more than 6 hours.  The percentages are only recommendations and don't need to be followed exactly +/- 5-10% is fine depending on how your feel that day.


AM
Snatch

3 sets of 3 reps with 90 seconds of rest with about 70% 1RM

Clean and Jerk

3 sets of 2 reps with 2 minutes of rest with about 70% 1RM

PM

Snatch

Work up to a heavy triple

High Hang Snatch

3 sets of 3 reps with about 20% less than what you snatched (work on form)

Clean + Clean & Jerk

Work up to a heavy weight

Clean and Jerk x2

3 sets of 2 reps with about 20% less than Clean + Clean & Jerk