### WEIGHTLIFTING PROGRAM:

WARM UP ACCORDINGLY just like a meet.

- power snatch+snatch balance no dip: 1+1 x 4 sets.
- snatch: wave training: 70%x2, 75%x1, 80%x1, 75%x1, 80%x1, 85%x1, 80%x1, 85%x1, 90%x1
- rest 10 min
- clean and jerk: 60%x1+1, 70%x1+1, 80%x1+1, 85%x1+1×3 sets.
- 25 strict pull ups.
- 50 sit ups using weight behind head.

With the clean and jerk, is that to be done all percentages x3

Only the 85% weight is 3 sets. One set per for the other %.

Is there a place I kind find what a good warm up for a meet is? Usuall I just warm up til I’m ready. Since I’ve never competed in a meet format I don’t have any idea how long this should take and such.

good question jay. first off do your normal warm up….jog, jump or whatever. do bar only work for 3 reps x 3 sets of so. then take a very light weight x 3 reps in the snatch, 2 reps in cj. go up a bit and do 2 reps in the snatch, 1 rep in cj. then count your attempts out from your opener…..lets say you are opening with 80 kg in the snatch. i would take 40 kg x 3,-18 attempts out. 50 kg x 2,-15 attempts out. 55 kg x 1,-12 attempts out, 60 kg x 1, 65Kg x 1- 9 attempts out, 70 kg x 1 take this 6 attempts out, 75kg x 1 take this 3 attempts before you go out. hope this helps…..if you use the above pattern but your are not exactly the 18 attempts out…say you are 9 attempts out….follow the same pattern but had 2 min per attempt. lets say then 65 kg would be 9 attempts out and 60 would be 3 min left from introductions….55 would be 5 min and 50 would be 7 min. get the idea??

Israel Im just gonna do the last percentage x 3. Not to say that right but I believe it is.