Here’s what I’d do:
SESSION 1
Muscle snatch -Ramp to solid 3RM
SGHP - Ramp to solid 3RM
SGDL - Ramp to solid 3RM
SESSION 2
Muscle snatch - Ramp to about 20lbs less than session 1
SGHP - Ramp to about 20lbs less than session 1
SGDL - Ramp to about 20lbs less than session 1
SESSION 3
Muscle snatch -Ramp to solid ** 2RM**
SGHP - Ramp to solid 2RM
SGDL - Ramp to solid 2RM
That’s great! I guess this goes for the upper body lifts (Press, Push Press and Bench Press) as well?
How about the Squats? Same approach or “light” focus on speed and technique like in the program?
Thanks again!
Ok thanks. I do deadlift with lower hips at the start.
Coach and all you guys, who have already started this programm:
I know everyone’s different but generally speaking: how long does one training session take on average?
I’m about an hour on Upper pressing day depending on the zone(recovery) and how much upper back work I do. Lower is about 35-40min with no added work between sets.
What would be some examples of assistance exercises on lower body day?
I’m currently doing partial SGDL (from floor to just above the knees) trying to get that squat-like lower body movement better.
That is actually a very smart thing to do on your part. One of the best quad exercise you can do is similar to what you are doing but standing on a 2" platform and lowering the bar just short of the floor (so you always stay under tension). The platform allows you do start the bar at the same height as if it were on the floor. So each rep is from 1" from the floor up to the knees, doing sets of 5-8 reps keeping a stable back angle.
You can also do leg curls, reverse hypers, lightish leg extensions, prowler pushing, etc.
Much appreciated!
Will try to do these off a platform (I suspect this will very much improve my much needed flexibility for the movement 
)
Would you say that this and pull-throughs would be enough of assistance for lower body day (about 5 sets of 5-8 reps constant tension)?
Thanks once again coach
I will definitely try this as I can’t seem to lift heavy enough to stimulate my legs. My upper back/traps are not where I want them to be compared to legs so I’m really looking to hammer the upper back with the frequency this program has.
Understand that the platform is NOT about increasing the ROM. In fact the ROM should be exactly the same as a lift from the floor. The platform is there only so that you can start the barbell off of the floor (to keep the muscles under constant tension) without having to sacrifice range of motion
Yes especially since the legs are hit to some extent on every training day
how exactly do you implement this? in-between the standard SGDL sets without rest?
Thanks coach!
I understood the moment i started doing these today. Started very light, my lower back were also insanely pumped from this exercise.
@overdozzed I did these after i finished the SGDL. I doubt that implementing these between sets od SGDL would be a good idea, you want to start the set ‘fresh’ since it’s all about the explosiveness of the movement.
I could be wrong though, CT any advice?
sounds good man… I asked because I’m still kinda unsure about assistance and how/ when I should do assistance work especially on the lighter days (Zone 1) since I feel like I could do the sets pretty much back-to back resting maybe 30secs. So sometimes I feel like I shouldn’t do any assistance work because there’d be too much time between the main sets?!
Thank you man 
i guess it depends from person to person. I usually only do band pull aparts between upper body sets and trap bar shrugs super-setted with face pulls or rear delt machine.
As for Zone 1 I also dont rest as much, but I still dont do any assistance except band pull aparts so not to fatique the muscles for the explosive movement too hard.
Roughly 3 sets at the end of the session in this case. We don’t want the partial SGDL to affect the performance of the main lift
Thank you Christian… man, considering the amount of questions I have I should consider to hire you through an online training program or some shit 
I’m really appreciating your dedication to this forum and just can’t thank you enough for this.
After almost 1 week of this program I came across some additional questions.
When we talk about explosive reps, are these sets of 3 meant to be under constant tension or is it more like: doing on rep, resetting for maybe half a sec/ sec and then do the next explosive and technically clean rep?
so: let’s take the squat as an example: is it 1 squat and as soon as I reach the top I go back down (without emphasizing too much on the ecc. part of the rep)… or can I reset without losing the benefits of this whole training approach?
Also: conditioing and nutrition-
I know it’s almost impossible to give someone a tipp in a section which depends heavily on personal circumstances but I’m not sure about how I should tweak my kcal intake compared to a program like “layers” (where I could do carb cyling pretty easily)… especially considering the fact that I implement hill sprints ( in the morning about 6hrs before the actual workout 2x a week + 1 finisher)
I know this whole thing isn’t about losing fat and stuff and trying to do everything at the same time but I’m kinda proud of my conditioning skillset and body composition so I really don’t want to mess things up. so here is what I’ve been doing for the last 7 days. if u gave it a look, I’d really appreciate it:
Mo: Upper Body Push Zone 2 MOD (Carbs)
Di: Lower Body Push Zone 2 MOD
AM: Sprints (20mins)
Mi: Upper Body Zone 3 MOD
Do: Lower Body Zone 1 HIGH
+ FInisher Upper Body 10mins
Fr: Upper Body Zone: 1 HIGH
+ FInisher Lower Body 10mins
Sa: Lower Body Zone: 3 LOW/ MID
So: Neural Charge + Back/Bizeps LOW/MID
AM: Sprints 20mins
Could this be used as a primary “quad” excericse in leiu of front squat? And do you prefer snatch grip on barbell off platform or low bar trap bar off platform?
[quote=“oVerdoZzZed, post:100, topic:214735”]
Thank you Christian… man, considering the amount of questions I have I should consider to hire you through an online training program or some shit I’m really appreciating your dedication to this forum and just can’t thank you enough for this. [/quote]
Well I don’t do online coaching so you’ll have to settle for me answering your questions for free 
[quote=“oVerdoZzZed, post:100, topic:214735”]
When we talk about explosive reps, are these sets of 3 meant to be under constant tension or is it more like: doing on rep, resetting for maybe half a sec/ sec and then do the next explosive and technically clean rep? so: let’s take the squat as an example: is it 1 squat and as soon as I reach the top I go back down (without emphasizing too much on the ecc. part of the rep)… or can I reset without losing the benefits of this whole training approach? [/quote]
Each rep is its own rep. By all means take a second to set up properly prior to doing each rep.
That looks fine but really you’ll have to judge based on your energy level… I like the good ole Fred Hatfield rule of eating for what you are about to do and just did… can’t go wrong with that.
No it really cannot. The front squat is a vastly superior exercise. You would still get some gains in quads but nothing like if using a front squat.
As for SGDL vs. trap bar, I like both. Why do I have to favor one more than the other? Right now I personally prefer to use the SGDL because I have a strong emphasis on the olympic lifts and it will transfer more easily. But if my sole purpose was to build lower body mass I would probably alternate between SGDL and TBDL every 3 weeks or so.