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Home » china » Chinese Weightlifting Training Template

Chinese Weightlifting Training Template

September 1, 2011 By Gregor Winter

Kirk from lifthard.com shares a Chinese weightlifting training template you can use as a starting point for your lifting.

  • 1RM squat once a week.  It takes too much to keep going to 1RM’s and it cuts your capacity for more work.
  • The stronger you are, less time should be spent on strength. More time must be spent USING that strength and power.
  • 90% of the training population won’t achieve the point above so stop worrying about it.
  • use reps to determine weights
  • Mix your rep ranges, but never stray too far off the 1RM. This is weightlifting, not crossfit or bodybuilding.
  • Always do unilateral movements after training, like 1 minute of walking lunges or some lateral raises.

Monday
Snatch to 1RM (3×3)
CNJ to 1RM (3×2)
Back Squats (5-7 x 3-5)
Clean Pulls (5 x 3)
Behind neck push press (5 x 2-5)

Tuesday
Snatch to 1RM (5-8 x 2-3) – Overhead squat after completion of each rep)
Snatch Balance (5-8 x 1-3)
Snatch Pulls (5-6 x 2-3)
Block High Snatch Pulls with Rebend (6-8 x 2-3)

Wednesday
Clean + FS + Jerk 1RM (5-8 x 2)
Front Squats (5-8 x 1 -3)
Clean Pulls (5-6 x 3)
Behind Neck Push Jerk (8 x 1)
Push Press (5 x 3 )

Thursday
Back Squats to 1RM (6-8 x 2-5)
Snatch 85-90% (2-3 x1)
Clean and Jerk 85-90% (2-3 x1)
Strict Press (5 x 3-5)

Friday
Snatch to 1RM (3 x 1)
CNJ to 1RM (3 x 1)
Snatch Pulls (5 x 3)
Block snatch high pull with rebend (5 x 2-3)
Jerk Drives (8×3) – About the same weight as your max 1RM back squats

Saturday
Front Squats to 1RM (5-6 x 1-3)
Platform Clean Deadlifts (5-6 x 1-3)
Snatch Balance (5-6 x 1-3)
Push Jerk (5×1-3)

Filed Under: china, chinese weightlifting, clean and jerk, program, snatch, weightlifting

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  1. Nonfattynatty says

    December 22, 2016 at 21:53

    Hey Gregor 🙂 Happy holiday, Im seriously grateful for this template. I do, however have a question. Are warm up sets acceptable to get to a realistic progression on 1rm snatch days, if so, How many. Im fairly New to weightlifting you see, if i approach 1 rm too fast i might miss so many snatches that i will fry my rear delts from all the pulls, of each attempt. And thus not recover for the next workout.

    • Juan Agreda says

      April 19, 2017 at 01:25

      Do a progression like a competition to do 1 rm. 10 – 12 snatches with diffrent weights and sets

  2. Benny says

    August 8, 2017 at 19:54

    Thanks for that!
    What do you mean by (for example)
    Snatch to 1RM (3×3)
    or
    Clean + FS + Jerk 1RM (5-8 x 2)
    Could you give an example of sets progression to one of those?

  3. jacob says

    March 29, 2018 at 22:27

    hit a max then take some weight off and do backoffs. (i.e. 1rm, -20%x3x3)

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