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2-Phase Cycle
10 weeks

10 week cycle starting with more strength emphasis and moving into more classic lift emphasis

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Monday April 13 2009
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 2 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 90% (of snatch) x 3 x 3
  • Front squat - 75% x 3 x 5
  • Weighted GHD sit-ups - 3 x 8
Tuesday April 14 2009
Comments (13)  |  Help  |  Programs  |  Exercises

  • Muscle snatch + 2 snatch balance - take to heaviest MS possible
  • Overhead squat - 80% x 1; 65% x 2 x 2
  • Power clean + push jerk - 80% (of PC) x 1 x 4
3 rounds for time of:
10 sandbag Turkish get-ups (bag on shoulder) - 30% BW
20 kipping pull-ups
Wednesday April 15 2009
Comments (13)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 70% x 2 x 3
  • Clean pull - 90% (of clean) x 3 x 3
  • Clean deadlift - 100% (of clean) x 3 x 3
  • Back squat - 75% x 3 x 5
  • Hanging leg raise - 3 x 10
  • KB sidebend - 3 x 10
Thursday April 16 2009
Comments (8)  |  Help  |  Programs  |  Exercises

  • Jerk - heavy single; 80% of that x 1 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 3 sets
  • 2-position clean (floor, mid-thigh) - 60% x 3 sets
4 rounds for time of:
300 m row
5 push press - 75%
Saturday April 18 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single

25-20-15-10 reps for time:
Kipping pull-ups
Knees to elbows
Monday April 20 2009
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 4
  • Snatch pull - 95% x 3 x 3
  • Snatch deadlift - 103% x 3 x 3
  • Front squat - 78% x 3 x 5
  • Windmill - 3 x 5/side

Week 2
Tuesday April 21 2009
Comments (10)  |  Help  |  Programs  |  Exercises

  • Overhead squat - heavy single
  • Muscle snatch - heavy single
  • Power snatch - 80% x 1 x 4
3 rounds for time of:
100 m sprint
10 broad jumps
20 kipping pull-ups
Wednesday April 22 2009
Comments (12)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 1 x 4
  • Clean pull - 95% (of clean) x 3 x 3
  • Clean deadlift - 103% (of clean) x 3 x 3
  • Back squat - 78% x 3 x 5
  • Hanging leg raise - 3 x 15
Thursday April 23 2009
Comments (4)  |  Help  |  Programs  |  Exercises

  • Hang muscle snatch - 75% x 3 x 3
  • Snatch - 60% x 3 x 3
  • Clean & jerk - 60% x 2 x 3
3 rounds for time:
10 sandbag Zercher cleans - 50% BW
50 m farmers walk - 40% BW/side
10 Turkish get-ups - 25% BW sandbag on shoulder
Saturday April 25 2009
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Stiff-legged deadlift - 3 x 5 heavy
3 rounds for time:
10 burpees
10 kipping pull-ups
Monday April 27 2009
Comments (8)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 1 x 3
  • Snatch pull - 97% x 3 x 3
  • Snatch deadlift - 105% x 3 x 3
  • Front squat - 81% x 3 x 5
  • Stiff-legged DL - 3 x 5

Week 3
Tuesday April 28 2009
Comments (13)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch balance - heavy single

3 rounds for time of:
8 DB push press - 30% BW each
12 kipping pull-ups
16 KB swings - 40% BW
Wednesday April 29 2009
Comments (10)  |  Help  |  Programs  |  Exercises

  • Back squat - 81% x 3 x 5
  • Power snatch + snatch - 50% x 2 sets; 55% x 2 sets; 60% x 3 sets
  • Clean pull - 97% x 3 x 3
  • Clean deadlift - 105% x 3 x 3
  • Weighted GHD sit-ups - 3 x 10
Thursday April 30 2009
Comments (22)  |  Help  |  Programs  |  Exercises

  • Jerk - 80% x 2 x 2; 85% x 2 x 2
  • Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3
  • Snatch push press - 70% (of snatch) x 5; 75% x 5; 80% x 5 x 2

7 rounds for time:
5 kipping pull-ups
5 box jumps
Friday May 1 2009
Comments (2)  |  Help  |  Programs  |  Exercises

Rest

HAPPY BIRTHDAY TO JOSH EVERETT!!!
Saturday May 2 2009
Comments (5)  |  Help  |  Programs  |  Exercises

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

40-30-20 reps for time of:
Push ball
Jumping ring pull-ups
Sit-ups
Monday May 4 2009
Comments (10)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Snatch pull of 3" riser - 90% (of snatch) x 3 x 3
  • Front squat - 84% x 2 x 4
  • Stiff-legged deadlift - 3 x 5 (add weight from last Mon)
  • Hanging leg raise - 3 x 15

Week 4
Tuesday May 5 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Mid-hang muscle snatch - 75% x 3 x 3
  • Snatch balance + 2 overhead squats - 75% (of snatch) x 3 sets
For time:
500 m row
5 (1 Sandbag shoulder + 2 walking lunges)
2 rope climbs
10 sandbag power cleans
2 rope climbs
500 m row
Wednesday May 6 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 1 x 3
  • Power clean & push jerk - 75% x 1 x 3
  • Clean pull off 3" riser - 90% (of clean) x 3 x 3
  • Back squat - 84% x 2 x 3 - follow each set immediately with 3 box jumps
  • Turkish get-up sit-up - 3 x 5/side
Thursday May 7 2009
Comments (10)  |  Help  |  Programs  |  Exercises

  • Jerk - 75% x 3 x 3
  • Push press - 82% x 4 x 4
  • Jumping squat - 90% (of back squat) x 3; 95% x 3; 100% x 3
5 rounds for time:
5 KB swings - 40% BW
10 sit-ups
50 m sprint
30 sec rest
Saturday May 9 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
If your heavy single for your snatch or CJ is 85% or less of your best, drop to 90% of that single for 1, then 80% for 3 more singles.

3 rounds for time:
"Max" kipping pull-ups (as many as you can perform uninterrupted)
10 box jumps - mid-thigh +
Monday May 11 2009
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Snatch pull - 100% (of snatch) x 2 x 3
  • Front squat - 87% x 1 x 5
  • Weighted GHD sit-ups - 3 x 10

Week 5
Tuesday May 12 2009
Comments (10)  |  Help  |  Programs  |  Exercises

  • Jerk - heavy single; 90% x 1; 80% x 1 x 2
  • Push press - 84% x 3 x 3
  • Muscle snatch - heavy single

3 rounds for time of:
20 kipping pull-ups
10 overhead sandbag throws


Sandbag throws: Start with a heavy sandbag on the ground between your feet. Lift and swing as if performing a KB swing, but throw the back behind yourself at the top of the swing.
Wednesday May 13 2009
Comments (6)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 80% x 1 x 3
  • Snatch - 70% x 1 x 3
  • Clean deadlift - 109% (of clean) x 2 x 3
  • Back squat - 87% x 1 x 5; follow each set with 3 box jumps
  • Knees to elbows - 3 x 15
  • KB sidebend - 3 x 10/side
Thursday May 14 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch balance - heavy single
  • Jerk - 70% x 3 x 3
  • Muscle snatch - 75% x 2 x 3
  • Mid-hang snatch - 60% x 3 x 2; 65% x 2 x 2

3 rounds for time of:
300 m row
10 Turkish get-ups (5/side) - 30% BW
Saturday May 16 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
5 rounds for time of:
50 m sprint
8 kipping pull-ups
Monday May 18 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Back squat - 80% x 2 x 2
  • Turkish get-up - 3 x 5/side

Week 6
Tuesday May 19 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power snatch - heavy single
  • Power clean & jerk - heavy single; if jerk fails first, keep going up to a heavy single power clean
4 rounds for time:
5 box jumps
10 kipping pull-ups
30 sec rest
Wednesday May 20 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 65% x 2 x 4
  • Clean & jerk - 65% x 2 x 3
  • Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4
  • Ab wheel - 3 x 15
Thursday May 21 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
3 rounds for time:
8 Sandbag power clean & push press - 40% BW
100 m sprint
Saturday May 23 2009
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Pull-ups - 3 x max OR rope climb - 5 total
Monday May 25 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 85% of that x 1 x 5
  • Clean & jerk - heavy single; 85% of that x 1 x 4
  • Front squat - clean heavy single wt x 2 x 3
  • Plate twists - 3 x 30
  • Ab roll-outs - 3 x 15

Week 7
Tuesday May 26 2009
Comments (6)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 1 x 5
  • Power clean & jerk - 75% x 1 x 5

3 rounds for time:
10 (2 walking lunge + 1 broad jump)
15 kipping pull-ups
Wednesday May 27 2009
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 90% of that x 1 x 4
  • Clean & jerk - heavy single; 90% of that x 1 x 3
  • Back squat - clean single wt x 3 x 3
  • GHD sit-ups - 3 x 15 (weight if needed)
Thursday May 28 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 80% x 1 x 3
  • Snatch - 75% of Wed heavy single x 1 x 5
  • Clean & jerk - 75% of Wed heavy single x 1 x 4

For time:
50 m sprint
15 kipping pull-ups
30 sec rest
100 m sprint
10 kipping pull-ups
30 sec rest
200 m sprint
5 kipping pull-ups
30 sec rest
50 m sprint
10 kipping pull-ups
Saturday May 30 2009
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 85% of that x 1 x 4
  • Clean & jerk - heavy single; 85% of that x 1 x 3
  • Front squat - heavy single

3 rounds for time:
300 m row
7 burpees
Monday June 1 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 90% of that x 1 x 4
  • Clean & jerk - heavy single; 90% of that x 1 x 3
  • Back squat - today's clean max x 3 x 3
  • Weighted GHD sit-ups - 3 x 15

Week 8
Tuesday June 2 2009
Comments  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% of Monday's snatch x 1 x 5
  • Power clean & jerk - 75% of Monday's clean & jerk x 1 x 5

3 rounds for time:
15 KB swing - 40% BW
15 DB push press - 25% BW each
Wednesday June 3 2009
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 85% of that x 1 x 4
  • Clean & jerk - heavy single; 85% of that x 1 x 4
  • Front squat - heaviest clean weight x 2 x 3
  • Knees to elbows - 3 x 15
  • KB sidebends - 3 x 10
Thursday June 4 2009
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% of Wed. snatch x 1 x 5
  • Clean & jerk - 75% of Wed. CJ x 1 x 5
3 rounds for time:
10 clapping pull-ups
10 clapping push-ups
Saturday June 6 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 90% of that x 1 x 4
  • Clean & jerk - heavy single; 90% of that x 1 x 3
  • Back squat - heavy single clean weight x 3 x 3
6 intervals of:
100 m row sprint
200 m row cruise
  • Ab work of choice
Monday June 8 2009
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 90% of that x 1 x 3
  • Clean & jerk - heavy single; 90% of that x 1 x 3
  • Front squat - clean single wt x 2 x 2
  • Ab wheel - 3 x 15
Week 9
Tuesday June 9 2009
Comments (1)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% of Mon snatch (no more than 80% of best pwr sn) x 1 x 5
  • Power clean & jerk - 75% of Mon CJ (no more than 80% of best pwr CJ) x 1 x 5

3 rounds for time:
15 kipping pull-ups
7 box jumps - mid-thigh+
Wednesday June 10 2009
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 85% of that x 1 x 3
  • Clean & jerk - heavy single; 85% of that x 1 x 3
  • Back squat - clean single wt x 2 x 2
  • Hanging leg raise - 3 x 15
Thursday June 11 2009
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch balance - 65% (of snatch) x 3 x 3
  • Mid-hang snatch - 60% x 2 x 3
  • Mid-hang clean & power jerk - 60% (of clean) x 2 x 3

3 rounds for time:
20 push ball - 15% BW
20 KB snatch (10/arm) - 25% BW
Saturday June 13 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 90% of that x 1 x 3
  • Clean & jerk - heavy single; 90% of that x 1 x 3
  • Front squat - clean single wt x 2 x 2
  • Weighted ab-mat sit-up - 3 x 10
Monday June 15 2009
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% of last week's best x 1 x 6
  • Clean & jerk - 80% of last week's best x 1 x 5
  • Front squat - 80% x 1 x 3
  • Ab wheel - 3 x 15
Tuesday June 16 2009
Comments (9)  |  Help  |  Programs  |  Exercises

  • Power snatch - 80% of Mon x 1 x 6
  • Power clean & jerk - 80% of Mon x 1 x 4
3 rounds for time:
8 sandbag power clean & push press - 50% BW
100 m sprint
Wednesday June 17 2009
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - same as Monday
  • Clean & jerk - same as Monday
  • Back squat - 80% x 1 x 3
  • Weighted GHD sit-ups - 3 x 10
Thursday June 18 2009
Comments (6)  |  Help  |  Programs  |  Exercises

  • Power snatch - same as Tuesday
  • Power clean & jerk - same as Tuesday

3 rounds for time:
300 m row
5 box jumps - mid-thigh+
15 kipping pull-ups
Saturday June 20 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% of last week's best x 1 x 6
  • Clean & jerk - 80% of last week's best x 1 x 5
  • Front squat - heavy single
3 rounds for time:
200 m sprint
20 kipping pull-ups
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