Al Ciampa
Level 7 Valued Member
@Mat Roberts - the spreadsheet that @Bauer posted was exactly the one I use and was going to post so thank you @Bauer , much appreciated.
It’s easy to use for A&A. It was designed for 10 rep swing sets but can easily be used for sets of 5 for the snatch or very heavy 5 rep swings. I just make the number for that day the number of rounds per side as opposed to the total number of rounds. It has worked great so far and I can regulate the volume by just reducing weight or reps if I feel run down. As well, I can increase volume by jumping up to 6 or 7 reps.
Hope this helps you.
Great, then we are on the same page again
Have a look at this plan:
From this article:
A Science-Based Plan to Prepare You for the SFG Level I and SFG Level II | StrongFirst
This plan is based on sets of 10 and EMOM.
You could probably follow it with sets of 5 and double the numbers. And follow the talk test rather then a fixed interval.
Lift No Faster Than You Can Talk: An Excerpt from S&S 2.0 | StrongFirst
It was tested with longer repeats of 10 reps but this was found less than ideal. Approaching a 15 sec work period is decidedly not A+A.
Not that this approach is wrong, or even of no value... it is just not A+A. Words have meaning.