Programming for women after NLP

[Cody Annino]

I would do something similar to your first example.

Intensity day: 3 rep, 2 rep, or 1 rep PR.
Volume Day: 90-95% of Intensity day for 2-3 triples to start.
*Mid-week, I'd alternate between Power Cleans and Power Snatches.

There is another example of this in the Barbell Prescription (Chapter 27:The Female Master)

[Elad Levy]

You have no idea how much I appreciate your help, thank you very much.

One last question if I may, is it possible to put in both Power Clean and Chin Up on the Wednesday recovery workout ?
or just pick one if them and stick to it ?

Example :
Squat 3x3
Bench / Press 3x3
Power Clean 6x2
Chin Up 3xMax or 3x3 (Weighted)