My buddy is second guessing km as his snatches aren't good. He is really thinking about 213. If he goes this route, howany sets should he do?
Here's one option for training 3 days a week. Keep in mind that I have not personally used or tested this progression, although I have done programs with a somewhat similar organization:
Do a test day. Use 2 minutes rests between sets. Do as many sets as possible, up to 10, while while maintaining good form. Don't kill yourself, but don't leave a lot in the the bank. If you get more than 10, your bells are too light. Another option, instead of manipulating the bell size, is to manipulate the number of reps per set and per exercise so that your baseline comes out between 5 and 10. You can keep the same ratio and do 4-2-6, or try 5-1(or 2)-5, or whatever, but don't bump up the number of presses too much (3 or fewer). This number of sets is your medium day baseline (M).
Next day is light day. Do M-2 sets.
Last day of the week is heavy day. Do M+2 sets.
Each week, try to add up to 2 sets to your medium day without turning it into an all out effort, since you will be doing that number plus two on heavy day.
When medium day is your original M+6, start over but reduce rest periods to 90 seconds.
After that, you can reduce rest periods to 1 minute OR go back to 2 minutes with bigger bells OR switch to something else, perhaps with more of a focus on presses. KB Strong using C&P would be good. Plus, as Baker posted earlier, KB Strong is a good investment anyway for the technique instruction.
