Throwing Program

[kca13]

I've looked and looked for a program and couldn't find much, besides the fact that the most important lifts I need to be doing for throwing are the o-lifts. If anyone knows anything about this stuff help me out please, this is what I drew up, it could be completely terrible:

Monday
--------
Snatch- 8x3
Clean- 8x3
Full Squat- 5x5
Bench-5x5

Wednesday
-----------
Clean- 8x3
Push Press- 5x5
Front Squat- 5x5
Incline Bench- 5x5

Friday
-------
Snatch- 8x3
Clean and Jerk-8x3
OH Squat- 5x5
Bench- 5x5

 

[evolution]

I think you'd benefit more from doing clean high pulls, long pull power Oly variations, front squat, OH squat, and jerks. And in hindsight from my last advice, I'd drop the reps down to avoid fatigue and form breakdown. Pull heavy for a couple reps with moderate to high sets.