Work your way up to a top set of each exercise. Start each exercise with easy weights and building up over 6-12 weeks. Below is an example of a 6-week program:
Week | Reps | Power Clean | High pull | Deadlit | Stiff leg deadlift | Rows |
---|---|---|---|---|---|---|
1 | 9 | 135 | 185 | 300 | 185 | 145 |
2 | 9 | 145 | 195 | 310 | 195 | 155 |
3 | 6 | 165 | 215 | 340 | 215 | 175 |
4 | 6 | 175 | 225 | 350 | 225 | 185 |
5 | 3 | 195 | 245 | 370 | 245 | 205 |
6 | 3 | 205 | 255 | 380 | 255 | 215 |