Trever
Level 4 Valued Member
With A+A I use(d) mostly the one arm snatch. I did for a few weeks heavy clean & pushpress singles, worked also great. It is in my opinion the best method to be getting familiar to a lift and improve it quite quickly...another time just common sense and reasonable when you do a lift over and over again for low reps minimizing factors that lead to fatigue.
With an A+A session I usually use one lift.
This actually would make up for a pretty good template...I follow no real logic there 1-3 A+A per week 3-6 hex/press cluster. They ebb and flow into each other.
Summs it up pretty well. The last weeks months I use the cluster singles extensively. Basically it plays out of a single rep on 30 sec for 4-6 singles a cluster. This continuum can shift to emom and A+A which seems to me as a kind of open end to some degree. By now I have found personally a pretty good grasp of a few basic things I can work with for a very long time
Thank you.
I’ve always struggled with over complicating training because of overload of information available, but since being restricted to training at home with minimal equipment, I’ve been alternating days of one arm snatch and Armor Building Complex, using A+A protocol for both. For snatch I’ve been doing 20-30 total repeats and ABC I’ve been doing 10-15 repeats. I’m already feeling the improvements to my snatch and grip strength, and also starting to improve body composition from ABC. I mix in some low volume TGU and Deadlift as well.