A number of people have asked me about getting ‘stronger’ to improve their weightlifting. The following calculator will tell you what you should be snatching, cleaning, jerking and front squatting based on established percentages of your back squat.
If you aren’t hitting these numbers, then you should be more focused on executing your lifts with perfect technique and be less focussed on how much you are lifting. Excellent technique is what allows a 53kg lady to Snatch 105kg and Clean and Jerk over 120kg. We will always continue to squat, press and jerk to improve strength, but if you genuinely want to improve your lifting, work on performing every lift with the best possible technique – not just ‘making’ ugly lifts.
A. Row 2000m
B. Back Squat
5 x 5 @ 75% of 1RM Back Squat
C. Front Squat
3 x 3 @ 80% of 1 RM Front Squat (or 70% of 1RM Back Squat)