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4-Block Cycle 2
16 weeks

Classic CA 16-week cycle.

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Monday - Day 1
Comments (21)  |  Help  |  Programs  |  Exercises

  • Back squat – 78% x 2 x 5
  • Snatch deadlift – heavy single
  • Push press – 5 x 3
  • Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • Glute-ham sit-ups – 3 x 15

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Tuesday - Day 2
Comments (20)  |  Help  |  Programs  |  Exercises

  •  Power clean + push jerk + jerk – 80% of best power clean x 4 sets
  • Tall snatch – 5 x 2 - med weight; work speed

3 rounds for time of:
8 1-arm DB snatch - 20% BW
5 ball slams - 15% BW

1 min rest

3 rounds for time of:
5 box jumps (high as possible)
12 KB cross-chops - 25% BW

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Wednesday - Day 3
Comments (17)  |  Help  |  Programs  |  Exercises

  • Front squat – 75% x 2 x 5
  • Clean pull – heavy single
  • Rack jerk behind the neck – heavy single

3 rounds for time of:
13 KB swings – 30% BW
18 Jumping ring dips
23 kipping pull-ups

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Thursday - Day 4
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 5
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power snatch + OHS + snatch balance – 80% of best power snatch x 4 sets
  • Tall clean – 5 x 2

7 rounds for time of:
200 m row
5 burpees

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Saturday - Day 6
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & jerk – heavy single
  • Back squat – heavy single

Rest 10-15 minutes between each exercise

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Sunday - Day 7
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 8
Comments (23)  |  Help  |  Programs  |  Exercises

  • Front squat – 81% x 2 x 5
  • Clean deadlift – heavy single
  • Push press – 5 x 3
  • Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • Glute-ham sit-ups – 3 x 15
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Tuesday - Day 9
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power snatch + overhead squat + mid-hang snatch– med weight x 5 sets
  • Mid-hang clean + push press + jerk – med weight x 5 sets

Rounds in 10 minutes of:
5 kipping pull-ups
5 sit-ups
5 jumping squats
5 clapping push-ups

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Wednesday - Day 10
Comments (9)  |  Help  |  Programs  |  Exercises

  • Back squat – 78% x 2 x 5
  • Snatch pull – heavy single
  • Rack jerk – heavy single
  • Turkish Get-up sit-ups – 30% BW x 8 x 3

3 rounds for time of:
100 m sprint
10 sand bag power clean + push press - 35% BW
10 KB deadlift high pulls – 30% BW

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Thursday - Day 11
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 12
Comments (18)  |  Help  |  Programs  |  Exercises

  • Power clean + front squat + mid-hang clean - 5 med-weight sets
  • Overhead squat – heavy single

3 rounds for time of:
500 m row
15 push-up + 3 kick-backs

Push-up + kick backs: Perform a push-up and jump both feet forward to the hands and immediately back into push-up position 3 times. This constitutes one of the 15 reps.

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Saturday - Day 13
Comments (20)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & Jerk – heavy single
  • Front squat – heavy single
Rest 10-15 minutes between each exercise.

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Sunday - Day 14
Comments (10)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 15
Comments (20)  |  Help  |  Programs  |  Exercises

  • Back squat – 84% x 2 x 5
  • Snatch deadlift – heavy single
  • Push press – 5 x 3 – try to add weight from last wk
  • Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • Turkish get-up sit-ups – heaviest for 3 x 8

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Tuesday - Day 16
Comments (13)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – heavy single
  • Snatch – 65% x 2 x 8
  • Clean & Jerk – 65% x 8 sets (2 reps of the weaker lift per set, e.g. 1 cln + 2 jrk)

3 rounds for time of:
200 m sprint
15 wall ball – 10% BW

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Wednesday - Day 17
Comments (11)  |  Help  |  Programs  |  Exercises

  • Front squat – 78% x 2 x 5
  • Clean pull – heavy single
  • Rack jerk behind the neck – heavy single

3 rounds for time of:
16 1-arm DB split snatches – 15% BW
20 KB cross-chops
25 kipping pull-ups

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Thursday - Day 18
Comments (12)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 19
Comments (11)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – 80% of Tues x 2 x 3
  • Power snatch – 60% (of best snatch) x 2 x 4
  • Power clean + jerk – 60% (of best CJ) x 1 x 4

5 rounds for time of:
5 box jumps – 20-30”
5 ball slams – 10% BW
5 Oh-Susies
5 kipping pull-ups

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Saturday - Day 20
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch – 90% x 1
  • Clean & jerk – 90% x 1
  • Back squat – 90% x 1
  • Core work of choice

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Sunday - Day 21
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 22
Comments (9)  |  Help  |  Programs  |  Exercises

  • Front squat - 84% x 2 x 5
  • Clean pull - work up to 100% x 2
  • Push press - 5 x 1 heavy
  • Pull-ups - 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted)
  • DB overhead sit-ups - 15%/DB x 8 x 3

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This is week 4 of the current mesocycle. We'll be tapering slightly in order to attempt records on Saturday.

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Tuesday - Day 23
Comments (11)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - take to a tough but manageable double for 3 sets
  • Power snatch + snatch - 60% x 3 sets
  • Clean + push jerk + jerk - 60% x 3 sets

3 rounds for time of:
10 sandbag power clean + 2 lunge - 30% BW
30 sit-ups
10 KB swings - 25% BW

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Wednesday - Day 24
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch – 75% x 1 x 3
  • Clean & jerk – 75% x 1 x 3
  • Back squat – 85% x 1 x 1

For time:
Tabata row (8 rounds - 20 sec sprint/10 sec rest)
50 double-unders
Half Tabata row (4 rounds)
25 double-unders

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Thursday - Day 25
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

Optional Workout - If feeling fully recovered
  • Snatch - 60% x 1 x 2
  • Clean & jerk - 60% x 1 x 2
  • Light ab work of choice


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Friday - Day 26
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch – 50% x 1 x 5
  • Clean & jerk – 50% x 1 x 5

Focus on speed and precision with each lift.

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Saturday - Day 27
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch – max for the day
  • Clean & Jerk - max for the day
  • Front squat – max for the day

Allow a maximum of 3 missed attempts for each lift before moving on. Give yourself 10-15 minutes rest between each exercise.

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Sunday - Day 28
Comments  |  Help  |  Programs  |  Exercises

Rest day

Tomorrow is the start of a new 4-week mesocycle with more emphasis on the classic lifts... heavy.

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Monday - Day 29
Comments (18)  |  Help  |  Programs  |  Exercises

  • Snatch - Take to a heavy single; drop 10% x 1, drop another 10% x 1 x 3
  • Clean & Jerk - same as snatch
  • Front squat - heavy single; drop 10% for a double
  • Pull-ups - 3 x max

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Tuesday - Day 30
Comments (12)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – 3 x 2
  • Power snatch + 3 overhead squat – 60% (of snatch) x 4 sets
  • Power clean + push jerk + jerk – 60% (of clean) x 4 sets

4 rounds for time of:
100 m sprint
10 Turkish get-ups – 25% BW
1 min rest

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Wednesday - Day 31
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & Jerk – heavy single
  • Back squat – heavy single

Rounds in 10 minutes:
20 kipping pull-ups
20 sandbag halfmoons – 30% BW
20 sandbag power clean + push jerk – 30% BW

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Thursday - Day 32
Comments (24)  |  Help  |  Programs  |  Exercises

Rest Day

Optional Workout:
  • Snatch - 60% x 1 x 4
  • Clean & jerk - 60% x 1 x 4
  • Light ab work of choice


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Friday - Day 33
Comments (15)  |  Help  |  Programs  |  Exercises

  • Power snatch + snatch balance + hang snatch – 3 sets
  • Power clean + tall clean + jerk – 3 sets

4 rounds for time of:
7 wall ball – 10% BW
14 1-arm DB hang power snatch – 20% BW
7 box jumps – mid thigh
7 clapping pull-up

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Saturday - Day 34
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & jerk – heavy single
  • Front squat – heavy single
  • Glute-ham sit-ups – 3 x 8 weighted
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Sunday - Day 35
Comments  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 36
Comments (21)  |  Help  |  Programs  |  Exercises

  • Snatch - Take to a heavy single; drop 15% x 1 x 4
  • Clean & Jerk - same as snatch
  • Front squat - heavy single; drop 10% for a double; drop another 5% for 2 doubles
  • Pull-ups - 3 x max
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Tuesday - Day 37
Comments (24)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – 3 x 2
  • Power snatch + 3 overhead squat – 63% (of snatch) x 4 sets
  • Power clean + push jerk + jerk – 63% (of clean) x 4 sets

3 rounds for time of:
12 1-arm DB split snatch – 18% BW
23 kipping pull-ups
7 Ring dips
90 seconds rest


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Wednesday - Day 38
Comments (22)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & Jerk – heavy single
  • Front squat – heavy single

4 rounds for time:
12 KB deadlift high pull – 33% BW
12 DB push press – 20% BW
24 KB cross-chops – 25% BW


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Thursday - Day 39
Comments (12)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 40
Comments (22)  |  Help  |  Programs  |  Exercises

  • Tall snatch + mid-hang snatch + snatch – 4 sets
  • Power clean + push jerk + mid-hang clean + jerk – 3 sets

3 rounds for time of:
Row 350 m
5 (1 Clapping push-up + 5 kick-backs)
8 box jumps – above knee


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Saturday - Day 41
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & jerk – heavy single
  • Back squat – heavy single
  • Turkish Get-up sit-ups – 25% BW x 8 x 3
  • Pull-ups – 3 x max

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Sunday - Day 42
Comments (5)  |  Help  |  Programs  |  Exercises

Rest day

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Monday - Day 43
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - Take to a heavy single
  • Clean & Jerk - Take to a heavy single
  • Front squat - heavy single; drop 10% for 2 more singles
  • Pull-ups - 3 x max
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Tuesday - Day 44
Comments (11)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – 5 x 1 – use weight from last Tuesday’s doubles
  • Snatch + overhead squat + hang power snatch + overhead squat – 60% x 5 sets
  • Clean + front squat + hang power clean – 60% x 5 sets
  • Push press + push jerk + jerk – 60% x 5 sets

3 rounds for time of:
Row 500 m
15 box jumps – mid-thigh height


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Wednesday - Day 45
Comments (15)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% of Monday’s best  x 1 x 5
  • Clean & jerk – 80% of Monday’s best  x 1 x 5
  • Back squat – heavy single

3 rounds for time of:
6 D-ball power clean + push press + slam – 20% BW
16 1-arm KB swing – 30% BW
26 kipping pull-ups


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Thursday - Day 46
Comments (15)  |  Help  |  Programs  |  Exercises

Rest Day

Optional Workout:
  • Snatch - 60% x 1 x 5
  • Clean & Jerk - 60% x 1 x 5


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Friday - Day 47
Comments (14)  |  Help  |  Programs  |  Exercises

  • Snatch – 60% x 2 x 5
  • Clean & jerk – 60% - 5 sets of 1 with your stronger lift and 2 with your weaker lift (e.g. 1 clean + 2 jerks)

3 rounds for time of:
50 m sprint
20 push ball – 10% BW
30 sit-ups


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Saturday - Day 48
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 2
  • Clean & jerk – 90% x 1 x 2
  • Front squat – 90% x 2 x 2
  • Weighted glute-ham bench sit-ups – 3 x 10


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Sunday - Day 49
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 50
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 4
  • Clean & Jerk - 85% x 1 x 4
  • Back squat - 90% x 2 x 1

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Tuesday - Day 51
Comments (1)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 5
  • Power clean & jerk - 75% x 2 x 5

3 rounds for time of:
50 m sprint
10 DB push jerk - 25% BW each
10 jumping sit-ups

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Wednesday - Day 52
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Front squat - 85% x 1 x 2

3 rounds for time of:
kipping pull-ups - 25
16 sand bag halfmoons (each pass = 1 rep) - 15% BW
Row 300 m

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Thursday - Day 53
Comments (6)  |  Help  |  Programs  |  Exercises

Rest Day

Optional Workout:

Snatch - 60% x 1 x 5
Clean & Jerk - 60% x 1 x 5

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Friday - Day 54
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 4
  • Clean & Jerk - 70% x 1 x 2

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Saturday - Day 55
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - max for day
  • Clean & jerk - max for day
  • Back squat - max for day

Rest 10-15 minutes between exercises, but stay warm.

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Sunday - Day 56
Comments (9)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 57
Comments (15)  |  Help  |  Programs  |  Exercises

  • Front squat – 80% x 2 x 5
  • Clean deadlift – 105% (of clean) x 2 x 2
  • Push press – 5 x 3
  • Pull-ups – 3 x max
  • Sandbag shoulder TGU sit-ups – 30% BW x 6 x 3

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Tuesday - Day 58
Comments (17)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – 55% (of snatch) x 2 x 3
  • 3-position snatch (floor, knee, mid-thigh) – 70% x 4 sets
  • Tall clean + push jerk – 60% x 2 x 3

3 rounds for time of:
20 Sandbag suitcase power cleans (10 each side) – 25% BW
10 box jumps – mid-thigh height
10 push-up + kick backs (1 + 3)


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Wednesday - Day 59
Comments (6)  |  Help  |  Programs  |  Exercises

  • Back squat – 80% x 2 x 5
  • Snatch pull – 95% (of snatch) x 2 x 3
  • Rack jerk – heavy single; drop 25% for 2 doubles

3 rounds for time of:
5 Sandbag Zercher cleans – 40% BW
25 Kipping pull-ups
24 KB cross-chops – 25% BW

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Thursday - Day 60
Comments (3)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 61
Comments (25)  |  Help  |  Programs  |  Exercises

  • Power snatch + 2 OHS – 60% (of snatch) x 4 sets
  • Power clean + push jerk + jerk – 60% x 4 sets
  • Snatch balance – heavy single; drop 25% for 2 doubles

4 rounds for time of:
row 400 m
10 sandbag underhand backward throws – 15% BW

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Saturday - Day 62
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch – heavy single
  • Clean & jerk – heavy single
  • Front squat – heavy single
  • kipping pull-ups - 3 x max
  • GHD sit-ups - 3 x 12 (add weight if needed)

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Sunday - Day 63
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 64
Comments (19)  |  Help  |  Programs  |  Exercises

  • Back squat – 84% x 2 x 5
  • Snatch deadlift – 110% (of snatch) x 2 x 2
  • Push press – 5 x 3 - try to add weight from last week
  • Chin-ups – 3 x max
  • DB overhead sit-ups - 15% BW (per DB) x 8 x 3

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Tuesday - Day 65
Comments (39)  |  Help  |  Programs  |  Exercises

  • Muscle snatch – 57% (of snatch) x 2 x 3
  • 2-position clean (floor, mid-thigh) – 70% x 4 sets
  • Tall snatch – 60% x 2 x 3
  • Rack jerk - 60% x 2 x 5

3 rounds for time of:

17 kipping pull-ups
24 1-arm DB split snatch - 20% BW

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Wednesday - Day 66
Comments (17)  |  Help  |  Programs  |  Exercises

  • Front squat – 84% x 2 x 5
  • Clean pull – 100% (of clean) x 2 x 3
  • Rack jerk behind the neck – heavy single; drop 25% for 2 doubles

3 rounds for time of:
10 ball slams - 15% BW
10 wall ball - 10% BW
10 ball clusterfucks - 25% BW
20 ball cross-chops - 15% BW

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Thursday - Day 67
Comments (4)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 68
Comments (6)  |  Help  |  Programs  |  Exercises

  • Power snatch + snatch balance - 60% (of snatch) x 3 sets
  • Power clean + push press + jerk – 55% (of clean) x 3 sets
  • Overhead squat - 80% of snatch x 2 x 3
4 rounds for time:
100 m sprint
8 box jumps - mid-thigh height+

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Saturday - Day 69
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Kipping pull-ups - 3 x max
  • GHD reverse crunches - 3 x 15

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Sunday - Day 70
Comments (6)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 71
Comments (15)  |  Help  |  Programs  |  Exercises

  • Front squat - 86% x 2 x 3
  • Clean pull - 105% x 2 x 2
  • Push press - 5 x 2 - add weight from last week
  • Pull-ups - 3 x max
  • Turkish Get-up sit-ups - 25% BW x 8 x 3

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Tuesday - Day 72
Comments (5)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Mid-hang snatch - 70% x 2 x 3
  • Tall clean + push jerk + jerk - 65% x 3 sets

3 rounds for time of:
10 Sand bag half moons - 25% BW
10 clapping push-ups
5 box jumps - mid-thigh

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Wednesday - Day 73
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back squat - 86% x 2 x 3
  • Snatch pull - 105% x 2 x 2
  • Rack jerk - heavy single

3 rounds for time of:
20 kipping pull-ups
20 KB swings
20 GHD sit-ups

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Thursday - Day 74
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 75
Comments (3)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + 2 overhead squat + snatch balance - 4 sets at heavy muscle snatch weight
  • Power clean + 2 jerk - 70% (of clean) x 4 sets

4 rounds for time of:
300 m row
20 jumping pull-ups

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Saturday - Day 76
Comments (9)  |  Help  |  Programs  |  Exercises

Snatch - heavy single
Clean & jerk - heavy single
Front squat - heavy single
Chin-ups - 3 x max
15 (1 GHD sit-up + 2 Russian twist )- 10% BW

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Sunday - Day 77
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 78
Comments (8)  |  Help  |  Programs  |  Exercises

  • Front squat - 90% x 1 x 2
  • Snatch pull - 107% x 1 x 2
  • Push press - 4 x 1 - 105% of last week
  • Pull-ups - 3 x max
  • Weighted sit-ups - 25% BW x 15 x 3

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Tuesday - Day 79
Comments (4)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch - 90% x 1 x 2
  • Power Snatch - 80% x 1 x 4
  • Power Clean & Jerk - 80% x 1 x 4

3 rounds for time of:
20 ball slams - 15% BW
16 1-arm DB power snatch - 20% BW
200 m sprint

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Wednesday - Day 80
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Clean & Jerk - 75% x 1 x 3
  • Back Squat - 85% x 1 x 2

3 rounds for time of:
Row 700 m
23 kipping pull-ups

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Thursday - Day 81
Comments (3)  |  Help  |  Programs  |  Exercises

Snatch - 60% x 1 x 5
Clean & Jerk - 60% x 1 x 5

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Friday - Day 82
Comments (4)  |  Help  |  Programs  |  Exercises

Rest Day

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Saturday - Day 83
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & Jerk - max
  • Front Squat - Max
  • Ab work of choice

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Sunday - Day 84
Comments (5)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 85
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 5
  • Clean & Jerk - 75% x 1 x 5
  • Clean Pull - 95% (of clean) x 3 x 3
  • Back Squat - 85% x 3 x 3
  • Front & Lateral Planks - 3 x 45 sec

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Tuesday - Day 86
Comments (15)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch - 75% x 2 x 3
  • Power Snatch - 75% x 2 x 3
  • Power Clean + Push Jerk - 75% x 2 x 3
3 rounds for time of:
20 Diagonal ball slams - 15% BW
15 Knee to elbows
10 box jumps - mid-thigh height

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Wednesday - Day 87
Comments (9)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & Jerk - 80% x 1 x 3
  • Front Squat - 85% x 2 x 3

3 rounds for time of:
10 Sandbag Turkish get-up - 40% BW
25 Kipping pull-ups

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Thursday - Day 88
Comments (10)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 89
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & Jerk - 80% x 1 x 3
  • Snatch Pull - 100% (of snatch) x 2 x 2
  • Back Squat - 90% x 2 x 2

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Saturday - Day 90
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power snatch + Snatch balance + mid-hang snatch - med weight x 4 sets
  • Power clean + Push jerk + jerk - med weight x 4 sets

5 rounds for time of:
10 1-arm DB split snatch - 20% BW
5 kipping pull-ups
5 clapping push-ups

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Sunday - Day 91
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 92
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 78% x 1 x 4
  • Clean & Jerk - 78% x 1 x 4
  • Clean Pull - 100% (of clean) x 2 x 3
  • Back Squat - 88% x 3 x 3
  • Evil wheel - 3 x 15
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Tuesday - Day 93
Comments (12)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch - 77% x 2 x 3
  • Power Snatch - 77% x 2 x 3
  • Power Clean + Push Jerk - 77% x 2 x 3

3 rounds for time of:
100 m sprint
18 kipping pull-ups
12 (push-up + 3 kick-backs)

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Wednesday - Day 94
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 82% x 1 x 3
  • Clean & Jerk - 82% x 1 x 3
  • Front Squat - 88% x 2 x 3

3 rounds for time of:
40 sit-ups
20 KB swings - 30% BW
10 box jumps - mid-thigh

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Thursday - Day 95
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 96
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 82% x 1 x 3
  • Clean & Jerk - 82% x 1 x 3
  • Snatch Pull - 103% (of snatch) x 2 x 2
  • Back Squat - 93% x 2 x 2

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Saturday - Day 97
Comments (4)  |  Help  |  Programs  |  Exercises

  • Tall snatch - heavy single; 85% x 1 x 3
  • Power snatch + Snatch balance - 65% (of power snatch) x 3 sets
  • Tall clean + Push press + jerk - 60% (of clean) x 3 sets

3 rounds for time of:
26 kipping pull-ups
26 burpees
26 GHD sit-ups

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Sunday - Day 98
Comments (4)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 99
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & Jerk - 80% x 1 x 3
  • Clean Pull - 103% (of clean) x 2 x 2
  • Back Squat - 90% x 2 x 3
  • Overhead sit-ups - 15% BW (each DB) x 8 x 3

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Tuesday - Day 100
Comments (6)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch - 80% x 1 x 3
  • Power Snatch - 80% x 2 x 3
  • Power Clean + Push Jerk - 80% x 2 x 3

3 rounds for time of:
20 half-moons - 35% BW
20 kipping pull-ups
20 KB snatch - 25% BW

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Wednesday - Day 101
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Front Squat - 90% x 2 x 3

For time:
200 m row
10 push ball - 10% BW
300 m row
10 KB swings - 35% BW
400 m row
10 ball slams - 15% BW
500 m row

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Thursday - Day 102
Comments  |  Help  |  Programs  |  Exercises

Rest Day

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Friday - Day 103
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 2
  • Clean & Jerk - 90% x 1 x 2
  • Snatch Pull - 105% (of snatch) x 2 x 2
  • Back Squat - 95% x 1 x 1
  • Ab work of choice

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Saturday - Day 104
Comments (5)  |  Help  |  Programs  |  Exercises

  • 3-position snatch (mid-hang, knee, floor) - 65% x 4 sets
  • 3-position clean (mid-hang, knee, floor) - 65% x 4 sets
  • Rack jerk - 65% x 2 x 4

4 rounds for time of:
5 sand bag hang power clean + push jerk - 40% BW
10 kipping pull-ups

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Sunday - Day 105
Comments (6)  |  Help  |  Programs  |  Exercises

Rest Day

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Monday - Day 106
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1 x 2
  • Clean & Jerk - 85% x 1 x 2
  • Front Squat - 90% x 2 x 2

3 rounds for time of:
20 KB swings - 30% BW
25 kipping pull-ups
400 m row

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Tuesday - Day 107
Comments (18)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% x 1 x 3
  • Power clean + jerk - 80% x 1 x 3

3 rounds for time of:
100 m sprint
15 burpees

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Wednesday - Day 108
Comments (12)  |  Help  |  Programs  |  Exercises

  • 2-position snatch (mid-hang, floor) - 60% x 3 sets
  • 2-position clean (mid-hang, floor) - 60% x 3 sets
  • Push jerk + jerk - 60% x 3 sets
  • Ab wheel - 3 x 15

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Thursday - Day 109
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 5
  • Clean & jerk - 60% x 1 x 5
  • Front & lateral planks - 2 x 45 sec each

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Friday - Day 110
Comments  |  Help  |  Programs  |  Exercises

Rest Day

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Saturday - Day 111
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - max single
  • Clean & Jerk - max single
  • Front squat - max single

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Sunday - Day 112
Comments (2)  |  Help  |  Programs  |  Exercises

Rest Day

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