The lifter will be fresh on Monday to clean and jerk heavy after the two days of rest. A novice will be able to squat the day after doing the Olympic lifting, and deadlifting is done at the end of the week because if it was done any earlier, it may interfere with the other pulling. The sets across for snatch or C&J should/could be timed — on the minute for a snatch (between 10 and 15) and every two minutes for C&J (for 10 reps). Doing it in this manner accomplishes a few things (not in any particular order); A) it uses medium weights so that completed reps build confidence, B) the higher reps are technique practice, and C) it gets the lifter used to lifting on a clock, which will be important in competition. The heavy snatch or C&J days can be five singles across, or just working up to a heavy single (ideally increasing that single week to week). Remember that any increase is still an increase, so it may be 2.5 or 1 kg per week in the later stages — the point is to drive the weight up and PR.This program can be followed for quite some time — it is what quite a few of the lifters here in the gym did, and got pretty strong. One of my lifters named Bryan, who was mentioned in Rip’s article, The Novice Effect, squatted over 500 for three sets of five and clean and jerked 155 kg in the gym using this program. A novice can recover from this work load because they are a novice. In fact, I used a variation of it at one time while I added 5 kg on my clean and jerk every week all the way up to 165 kg in the gym (I was an intermediate though, and it didn’t last long). The point is that it still includes two strength days while working on the lifts twice a week. More strength will improve your total — remember that.
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