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Strength Cycle
6 weeks

This is a quick strength-emphasis cycle

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Monday July 13 2009
Comments (7)  |  Help  |  Programs  |  Exercises

  • Back squat - 75% x 4 x 5
  • Push press - 70% x 5 x 5
  • Snatch pull - 90% (of snatch) x 5 x 5
  • Weighted sit-ups - 3 x 10
Week 1
Tuesday July 14 2009
Comments (11)  |  Help  |  Programs  |  Exercises

  • Snatch high-pull + muscle snatch - 70% (of MS) x 4 sets
  • 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
  • Power jerk + jerk - 75% (of jerk) x 4 sets

For time:
Kipping pull-ups - as many consecutive as possible
Row - for as many calories as pull-ups in this round (up to 25)
Repeat until reaching a total of 60 pull-ups or a max of 8 minutes
Wednesday July 15 2009
Comments  |  Help  |  Programs  |  Exercises

  • Front squat - 75% x 3 x 5
  • Snatch push press - 73% x 5 x 5
  • Clean pull - 93% (of clean) x 5 x 5
  • Hanging leg raise - 3 x 15
  • Back extension - 3 x 15
Thursday July 16 2009
Comments (11)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single; 90% of that x 1 x 2
  • 2-position clean - 65% x 5 sets
  • Jerk - 70% x 3; 75% x 3; 80% x 2 x 3

3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs
Saturday July 18 2009
Comments (3)  |  Help  |  Programs  |  Exercises

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

5 rounds for time:
8 kipping pull-ups
8 box jumps - mid-thigh+
Monday July 20 2009
Comments (8)  |  Help  |  Programs  |  Exercises

  • Back squat - 78% x 4 x 5
  • Push press - 73% x 5 x 5
  • Snatch pull - 93% (of snatch) x 5 x 5
  • Hanging leg raise - 3 x 15
  • Standing plate twist - 3 x 30
Week 2
Tuesday July 21 2009
Comments (7)  |  Help  |  Programs  |  Exercises

  • 2-position snatch (floor, mid-thigh) - 75% x 5 sets
  • Snatch balance - heavy single (work up slowly to try to get 8-10 total reps)
3 rounds for time:
15 kipping pull-ups
10 box jumps
5 sandbag halfmoons (each side)
Wednesday July 22 2009
Comments  |  Help  |  Programs  |  Exercises

  • Front squat - 75% x 4 x 5
  • Snatch push press - 75% x 5 x 5
  • Clean pull - 95% (of clean) x 5 x 5
  • Turkish get-up - 3 x 5/side
Thursday July 23 2009
Comments  |  Help  |  Programs  |  Exercises

  • 2-position clean (floor, mid-thigh) - 75% x 5 sets
  • Muscle snatch - 75% x 3 x 3
  • Jerk - heavy single; 90% of that x 1; 85% x 1 x 2
  • Weighted sit-ups - 3 x 10
Saturday July 25 2009
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • ab work of choice
3 rounds for time:
20 kipping pull-ups
20 walking lunges (10/leg)
Monday July 27 2009
Comments (6)  |  Help  |  Programs  |  Exercises

  • Back squat - 81% x 3 x 5
  • Push press - 76% x 3 x 5
  • Snatch pull - 96% (of snatch) x 3 x 5
  • GHD sit-up - 3 x 15
  • Rope climb x 5 total
Week 3
Tuesday July 28 2009
Comments (8)  |  Help  |  Programs  |  Exercises

  • Power snatch + snatch - 70% (of snatch) x 5 sets
  • Snatch balance - 75% (of snatch) x 3 x 4

3 rounds for time:
200 m row
10 kipping pull-ups
5 sandbag halfmoons/side - 25% BW
Wednesday July 29 2009
Comments (7)  |  Help  |  Programs  |  Exercises

  • Front squat - 78% x 3 x 5
  • Snatch push press - 78% x 3 x 5
  • Clean pull - 98% (of clean) x 3 x 4
  • Turkish Get-up - 3 x 5/side (add weight from last Wed)
Thursday July 30 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 2 x 7
  • Muscle snatch - 75% x 2 x 4

2-4-6-8-10-8-6-4-2 reps for time:
KB swings
Hanging leg raise
Saturday August 1 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
3 rounds for time:
10 KB swings
5 DB push press - 55% of best PP
Monday August 3 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Back squat - 84% x 2 x 5
  • Push press - 78% x 3 x 5
  • Snatch pull - 98% (of snatch) x 3 x 4
  • Weighted Sit-up - 3 x 10
Week 4
Tuesday August 4 2009
Comments (8)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 2 x 5
  • Snatch Balance - heavy single
3 rounds for time:
300 m row
10 box jumps
10 push ball
Wednesday August 5 2009
Comments (4)  |  Help  |  Programs  |  Exercises

  • Front squat - 81% x 2 x 5
  • Snatch push press - 81% x 3 x 5
  • Clean pull - 100% (of clean) x 3 x 3
  • Turkish Get-up - 3 x 5/side
Thursday August 6 2009
Comments (5)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 75% x 2 x 2; 80% x 1 x 2
  • Muscle snatch - heavy single
3 rounds for time:
20 double unders
20 kipping pull-ups
Saturday August 8 2009
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - Heavy single
  • Clean & Jerk - Heavy single
  • Back squat - heavy single
  • Ab work of choice
Rower Sprint Intervals:
200 sprint / 100 m rest x 4
Monday August 10 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • Back squat - 87% x 2 x 3
  • Push press - 80% x 3 x 5
  • Snatch pull - 100% (of snatch) x 3 x 4
  • Weighted Sit-up - 3 x 10 (add weight from last Mon)
Week 5
Tuesday August 11 2009
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 78% x 1 x 5
  • Snatch balance - 70% x 3; 75% x 3; 80% x 2; 85% x 1 x 2
4 rounds for time:
100 m sprint
2 rope climbs
1 min rest
Wednesday August 12 2009
Comments (4)  |  Help  |  Programs  |  Exercises

  • Front squat - 84% x 2 x 3
  • Snatch Balance - 75% x 3 x 4
  • Power clean - 75% x 2 x 4
  • Turkish Get-up - 3 x 5/side (add weight from last Wed)
Thursday August 13 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • Clean & jerk - 78% x 1 x 5
  • Muscle snatch + 3 OHS - 75% (of MS) x 4 sets
15-10-5 reps for time:
KB swing
Box jump
Saturday August 15 2009
Comments (2)  |  Help  |  Programs  |  Exercises

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

3 rounds for time:
15 kipping pull-ups
15 sit-ups
Monday August 17 2009
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 85% x 1
  • Clean & jerk - 85% x 1
  • Back squat - 85% x 2 x 2

3 rounds for time:
15 Knees to elbows
15 Back extensions

Week 6
Tuesday August 18 2009
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 3 x 4
  • Clean & Jerk - 70% x 2 x 4
5 sets -
50 m sprint
2 min rest
Wednesday August 19 2009
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 75% x 1 x 5
  • Clean & Jerk - 75% x 1 x 4
  • Ab wheel - 3 x 15
Thursday August 20 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 70% x 1 x 6
  • Clean & Jerk - 70% x 1 x 4
  • Light ab work of choice
Saturday August 22 2009
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Front squat - max
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