- Mid-hang muscle snatch - 50% x 3, 55% x 3, 60% x 3, 65% x 3
- Mid-hang power snatch + snatch - 55% (of snatch) x 3, 60% x 3, 65% x 3
- Jerk - 75% x 3 x 3
15 hanging leg raises; no rest
10 bent DB row; 1 min rest
Weightlifting prescriptions will be notated with the exercise, the intensity (loading), reps and sets. For example:
Snatch – 75% x 2 x 5
This would indicate snatching 75% of the athlete’s 1RM snatch weight for 5 sets of 2 reps. If a load is not specified, notation for sets and reps will be in the reverse order. For example:
Pull-ups – 5 x 10
This would indicate 5 sets of 10 reps.
Prescribed percentages are of the exercise they accompany unless noted otherwise.
Often exercises will have other types of loading prescriptions, including heavy single and max or max for day. Heavy single indicates taking the exercise to the heaviest weight for a single rep that can be managed in that training session. This is determined simply by gradually increasing the weight until that criterion is met without any failed attempts. If an attempt does fail, but the reason for failure is obviously technical in nature, the athlete can make another attempt. Otherwise the loading increase should stop when the athlete completes a rep he or she is confident is approximately the best possible at that time. Max or max for day, on the other hand, is a genuine test of a maximal effort. In this case, the athlete can give him- or herself up to 3 attempts at a given weight. If after 3 attempts the athlete is still unsuccessful, he or she is done with that exercise. An exception would be an athlete who is missing based on minor and known technical errors, and who is able to continue making attempts that are at least as close or better than previous attempts at that weight. In such cases, continued attempts are recommended until this trend reverses.
If a loading prescription is absent for a particular exercise, the athlete should choose the loading to approximate the heaviest possible for the prescribed sets and reps unless some other quality is prescribed such as speed or un-fractioned sets.