LC plan - example4-weeks training plan in LC, beginner level, women, bodyweight is 70 kg, 25 years old, possible is Kbs 8, 12, 16, 20, 24, 28, 32 kg in pair LC OA – long cycle one arm
Week 1 1 – Monday LC 12+12kg/6reps/1min – 5 sets with rest 1 min then 5 min rest video last set LC OA 16kg/6+6reps/1+1min – 5 sets with rest 1 min then 5 min rest LC 8+8kg/30reps/5min High fixation OA 12kg – 3 sets 2 – Wednesday Jerk 12+12kg/10reps/1min – 5 sets with rest 1 min then 5 min rest Jerk OA 16kg/10+10reps/1+1min – 5 sets with rest 1 min then 5 min rest Jerk 8+8kg/50reps/5min – video Farmer walking 12+12kg – 10 min 3 – Friday LC 8+8kg/10min – free pace rest 5-10min Clean to the chest 12+12kg/5min free pace rest 5 min Clean to the chest OA 16kg/5+5min free pace
Week 2 4 – Monday LC 12+12kg/6reps/1min – 10 sets with rest 1 min then 5 min rest video last set LC 8+8kg/42reps/7min High fixation OA 16kg – 3 sets 5 – Wednesday Jerk OA 16kg/10+10reps/1+1min – 10 sets with rest 1 min then 5 min rest Jerk 8+8kg/60reps/6min - video Farmer walking 16+16kg – 10 min 6 – Friday LC 12+12kg/40reps/5min – pace 8 rpm Clean to the chest 12+12kg/5min – free pace Jerk 12+12kg/5min – free pace Swings 16kg – 60+60reps – 2 sets
Week 3 7 – Monday LC 12+12kg/6reps/1min – 10 sets with rest 1 min then 5 min rest video last set LC 8+8kg/60reps/10min - video Farmer walking 16+16kg – 10 min 8 – Wednesday LC 16+16kg/6reps/1min – 5 sets with rest 1 min then 5 min rest LC 12+12kg/12reps/2min – 5 sets rest 1-2 min High fixation OA 16kg – 3 sets 9 – Friday LC OA 20kg/6+6reps/1+1min – 5 sets with rest 1 min then rest 5 min LC 12+12kg/18reps/3min – 3 sets rest 2 min Swings 20kg – 40+40reps 3 sets
Week 4 10 – Monday Farmer walking 16+16kg – 10 min 11 – Wednesday LC/15+15reps/1+1min 12 – Friday LC 12+12kg/50reps/10min pace 5 rpm video
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