Strength by Feel Cycle
Week 7 of 9
Monday 1/7/13
Snatch - 80% x 1 x 5
85
Snatch Pull - 90% x 3 x 3
95
Clean & Jerk - 80% x 1 x 3
105
Front squat - 80% x 2 x 3
125
Hammer Curls 5 x 10
25
Tuesday 1/8/13
Mid-hang snatch - work up to heaviest double for day
80
Power clean - heavy single
115
Back Squat - Heavy single; 80% of that x 2 x 2
185,150
3 sets; no rest:
10 sandbag shoulder-to-shoulder push press
45
300 m row
Wednesday 1/9/13
Clean & Jerk - 80% x 1 x 5
105
Clean Pull - 90% x 3 x 3
120
Snatch - 80% x 1 x 3
85
Front squat - 80% x 2 x 3
125
Thursday 1/10/13
Mid-hang clean + power jerk - work up to heaviest double for day
105 (I did singles by accident)
Power snatch - heavy single
90
Back Squat - Heavy single; 80% of that x 1 x 4
185,150
3 sets; no rest:
10 kb snatch/arm
20
10 kb press/arm
20
Friday 1/11/13
Rest Day
Saturday 1/12/13
Snatch - heavy single*
95
Clean & jerk - heavy single*
120
Front squat - heavy single
165
Back extensions - 3x10
*If your heavy single is 85% or less, drop down to 75-80% and perform 3 singles.
Pull-ups 5 x 10
Sunday 1/13/13
Rest Day