Advanced Training Program
This program is designed for someone who has lifting experience and has been properly taught how to power clean and understands the sequence of barbell complexes (combining multiple movements).
You will see that there are 3-days of primary lifts with 2 optional days. If you are between sport seasons, this program is ideal (i.e. Winter Training).
As an advanced program, you will notice that the barbell exercises use max percentages* for workout volume, or percentage of body weight (bwt). For instance, the clean for Week 1, Day 1 is written as 50x3, 60x3, 70 7x2 OR, 50% x3 reps, 60% x3 reps, 70% 7x3 (7 sets of 3 reps).
*If you do not have a 1-RM, you may estimate your max but error on the low side.