A little info on the program. It is an 11 week cycle designed to peak for the Arnold (1st week in march). This program is broken up into 3 phases. phase 1 (weeks 1-3) is high volume with relatively low intensity. This is designed to promote technique development, strength, and hypertrophy(cross sectional diameter of the muscles). Phase 2(weeks 4-6) is moderate volume with moderate intensity. This is designed to promote strength, power and skill. Phase 3 (weeks 7-13) is low volume with high intensity. This is designed to promote power, skill and competition prep. – Dave Fleming

1) Snatch pull (%1rm sn) – 1×5@60%, 1×5@70%, 1×5@80%, 1×5@90%, 1×5@100%, 1×5@90%

2) Power jerk (%1rm power jk) – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@80+% (establish 5rm), 1×5@70%

3) Overhead squat (%1rm sn) – 1×5@50%, 1×5@60%, 1×5@70%, 1×5@80%, 1×5@70%

4) Rdl (%1rm clean) – 1×5@50%, 1×5@60%, 1×5@70%, 2×5@80%, 1×5@70%