Shi Zhiyong - Clean and Jerk

how 2 jerk

jerken is p gud lift for wl gives gud delts and ok traps. bench is better tho cos it hits chest well gud.

jerk is p simple m8

Soviet Style Programming

Notes from Roman's Training the Weightlifter, with bits from Takano's Weightlifting Programming
Class system explained here

Yearly volumes (all volumes are number of lifts)

• Beginners: 10,000
• Low-class: 12,000
• Qualified: 15,000
• MastSport: 18,000
• MSIC : Slightly less

Intensity (% of biathlon total, average weight across all movements)

• Light classes : 36-41% (38.5% av)
• Middle classes: 35-40%
• Heavy classes : 34-39% (36.5% av)

Beginners Template

Goals

1st CnJ for 4 months

Goals for 2014

Various stuff

Whoa