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Classic Cycle
4 weeks

This is actually a 3-week cycle with a transition week to start. Heavy snatch/CJ emphasis.

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Monday November 23 2009
Comments (12)  |  Help  |  Programs  |  Exercises

  • Power snatch - 60% x 2 x 5
  • Power clean & power jerk - 60% x 2 x 5
  • Good morning (straight knee, straight feet) - 3 x 10 light
  • GHB sit-ups - 3 x 15
Light Transition Week
Tuesday November 24 2009
Comments (48)  |  Help  |  Programs  |  Exercises

  • Snatch - (70% x 1, 74% x 1, 78% x 1) x 3
  • Clean & jerk - (70% x 1, 74% x 1, 78% x 1) x 3
  • Back squat - 75% x 6 x 4 - 3 sec pause in bottom
Rounds in 5 min:
5 kipping pull-ups
5 lunges/leg
5 box jumps
5 push-ups
Wednesday November 25 2009
Comments (85)  |  Help  |  Programs  |  Exercises

  • Power snatch + hang power snatch + 2 snatch balance - 70% (of power snatch) x 4 sets
  • Push press + power jerk + jerk - 80% (of push press) x 5 sets
3 rounds for time:
250 m row sprint
10 kipping pull-ups
3 min rest
Friday November 27 2009
Comments (14)  |  Help  |  Programs  |  Exercises

  • Power clean + hang clean + power jerk - 70% (of clean) x 4 sets
  • Jerk dip squats - 90% (of jerk) x 3 x 4
  • Muscle snatch - 60% x 3 x 4
For time:
35-30-25 KB swings
400-200-100 m sprint
Saturday November 28 2009
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 75% of that x 1 x 3
  • Clean & jerk - heavy single; 75% of that x 1 x 3
  • Front squat - heavy single; 80% of that x 3 x 3
3 sets:
A. GHR x 15
B. GHB sit-ups x 25
Monday November 30 2009
Comments (57)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 1 x 10; 1 min rest
  • High-hang clean & jerk - 60% x 1 x 10; 1 min rest
  • Front squat - 70% x 1; focus on speed up
  • GHB sit-ups - 50 total
20-15-10 reps:
Box jump - above knee+
Kipping pull-ups
Week 1
Tuesday December 1 2009
Comments (39)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Clean - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Front squat - heavy single; 80% of that x 2 x 2
  • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top
Wednesday December 2 2009
Comments (30)  |  Help  |  Programs  |  Exercises

  • Snatch balance - heavy single; 90% of that x 1; 85% x 1; 80% x 1
  • Power clean & jerk - 75% x 1 x 10; 1 min rest
  • Front squat - 70% x 1; focus on speed up
  • Planks - front/side; 2 x near max hold
4 rounds:
10 DB muscle snatch
10 KTE
Thursday December 3 2009
Comments (29)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing
  • Good morning (straight knee) - 3 x 8; 3020 tempo; feel out weight, approx 20-25% of BS
Saturday December 5 2009
Comments (21)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Clean & jerk - heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
  • Front squat - heavy single; 80% of that x 2 x 2
  • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top

300-200-100-200-300 m sprints;
2 min rest between each
Monday December 7 2009
Comments (23)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Clean - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Back squat - heavy single; 85% of that x 2 x 2
  • Weighted back extensions - 30 total; DB behind neck; lock pelvis in place and flex/extend ONLY the spine; 2 sec pause at top; add weight from last Monday

Week 2
Tuesday December 8 2009
Comments (23)  |  Help  |  Programs  |  Exercises

  • Snatch balance - heavy single; 90% of that x 1; 85% x 1
  • Power clean & jerk - 75% x 1 x 10; 1 min rest
  • Front squat - 75% x 1; focus on speed up
4 rounds:
200 m row
15 hanging leg raises
Wednesday December 9 2009
Comments (19)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Pause back squat - work up to heavy triple; 3 set pause in bottom; NO bouncing; add weight from last Wednesday
  • Good morning (straight knee/arched back) - 3 x 10; 3020 tempo; should be able to use same weight as last Wed or add
Thursday December 10 2009
Comments (16)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 1 x 10; 1 min rest
  • Power clean & jerk - 75% x 1 x 10; 1 min rest
  • Front squat - 75% x 1; focus on speed up
3 rounds:
20 GHB sit-ups
3 rope climbs
Saturday December 12 2009
Comments (13)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Clean & jerk - heavy single; 80% of that x 1 x 3; 1 min rest on drop sets
  • Back squat - heavy single; 85% of that x 2 x 2
  • Reverse hyperextensions - 3 x 25
4 rounds:
30 sec double-unders
30 sec push-up + 2 kick-up
Monday December 14 2009
Comments (37)  |  Help  |  Programs  |  Exercises

  • Back squat - 75% x 5 x 5
  • Clean deadlift - 90% (of clean) x 5 x 3
  • Push press - 70% x 5 x 5
  • Jerk dip squat - 90% (of jerk) x 5 x 3

3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
Tuesday December 15 2009
Comments (38)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 40% (of snatch) x 3 x 2
  • Power clean + clean - 60% (of clean) x 2 + 1 x 3
  • Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3
4 rounds:
10 m shuttle run x 4
10 KB swing

Overhead KB swings; must touch floor with outside hand at end of each shuttle run.
Wednesday December 16 2009
Comments (32)  |  Help  |  Programs  |  Exercises

  • Front squat - 75% x 4 x 5
  • Snatch pull - 85% (of snatch) x 3 x 4
  • Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2
3 sets; no rest:
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW

Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.
Thursday December 17 2009
Comments (20)  |  Help  |  Programs  |  Exercises

Rest

Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.
Friday December 18 2009
Comments (23)  |  Help  |  Programs  |  Exercises

  • Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
  • Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
  • High-hang snatch - 60% x 2 x 4
3 sets; no rest:
300 m row
3 rope climbs

On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don't focus on shrugging.
Saturday December 19 2009
Comments (24)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Deadlift - max
3 sets:
A1. Hanging leg raise x 15; 90 sec rest
A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 sec rest
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