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General Cycle
8 weeks

This is a general training cycle - no emphasis on any particular elements

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Monday July 5 2010
Comments (3)  |  Help  |  Programs  |  Exercises

  • Hang power snatch - 60% x 2 x 5
  • Hang power clean + power jerk - 60% x 2 + 2 x 5
3 sets:
A1. Sit-ups x 15
A2. KB swing x 15

This will be a light transition week so we can move into the next cycle. Lots of ice, stretching, foam rolling massage, and whatever other work you need to get you back to 100% by next Monday.
Tuesday July 6 2010
Comments (5)  |  Help  |  Programs  |  Exercises

  • Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
  • Press - 3 x 8
  • Bent row - 3 x 8
3 sets: no rest:
20 m bear crawl
10 halfmoons
Wednesday July 7 2010
Comments  |  Help  |  Programs  |  Exercises

Rest

If you're feeling good, spend some time doing very light technique work where you need it. No more than 30 minutes.
Thursday July 8 2010
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch + 2 OHS - 60% (of snatch) x 5 sets
  • Snatch pull - 80% x 3 x 3
  • Snatch push press - 3 x 5
  • Planks - 2 x 1 min; no weight
Friday July 9 2010
Comments (6)  |  Help  |  Programs  |  Exercises

Rest

3 rest days this week. Don't get soft.
Saturday July 10 2010
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
  • Front squat - 60% x 5, 65% x 5, 70% x 3
  • Good morning - 3 x 8 light
4 sets:
350 m row
1 min rest
Monday July 12 2010
Comments (8)  |  Help  |  Programs  |  Exercises

  • 3-position snatch (floor, knee, mid-thigh) - 65% x 5 sets
  • 2 power jerk + 1 split jerk - 65% x 5 sets
  • Snatch pull - 85% (of snatch) x 5 x 5
  • Sit-up - 60 total

Week 1
Tuesday July 13 2010
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Back squat - 75% x 5 x 5
4 sets; no rest:
1-arm KB swing high-pull x 8/arm
1-arm KB push press x 8/arm
Wednesday July 14 2010
Comments (1)  |  Help  |  Programs  |  Exercises

  • 3-position clean (floor, knee, mid-thigh) - 65% x 5 sets
  • Clean pull - 85% (of clean) x 5 x 5
  • Snatch balance - max for day; 75% of that x 2 x 3
3 sets:
A1. Ab wheel x 12
A2. KB side bend x 12
Thursday July 15 2010
Comments (12)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Front squat - 85% x 3 x 3
3 sets; no rest:
Pull-ups x max reps; minimum of 10
Hanging leg raise x 10
Saturday July 17 2010
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
  • Stiff-legged deadlift - 3 x 8
3 sets; no rest:
5 box jumps - mid-thigh+
10 topside halfmoons

Topside halfmoons: Perform a halfmoon with a plate or sandbag starting and ending with the weight at about hip-height and a slight bend in the knees and hips.
Monday July 19 2010
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch from blocks or mid-hang - 65% x 2 x 6
  • Power jerk - 65% x 2 x 6
  • Snatch pull - 90% (of snatch) x 4 x 5
  • Sit-up - 70 total
Week 2
Tuesday July 20 2010
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 85% x 3 x 3
3 sets; no rest:
20 KB swings
10 supported DB rows/arm
Wednesday July 21 2010
Comments (1)  |  Help  |  Programs  |  Exercises

  • Clean from blocks or mid-hang - 65% x 2 x 6
  • Clean pull - 90% (of clean) x 4 x 5
  • Snatch balance - max for day; 80% of that x 2 x 2
5 sets; no rest, with 1 pair of DBs:
5 hang high-pulls
5 power cleans
5 push press
Thursday July 22 2010
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 90% x 2 x 3
3 sets:
A1. Ab wheel x 15
A2. KB side bend x 15
Saturday July 24 2010
Comments (5)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Pause back squat (3 sec pause in bottom) - 2RM
  • Stiff-legged DL - 3 x 6

Circuit: Perform as many reps of each exercise as you can until you start to lose pace and slow down, and immediately switch to the next exercise. You should come nowhere near failure on a rep. Work through the following exercises for a total of 5 minutes:
  1. Push-up
  2. Pull-up
  3. Squat jump
Monday July 26 2010
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 5
  • Jerk - 75% x 2 x 5
  • Snatch pull - 95% (of snatch) x 3 x 3
7 sets; no rest:
3 KB snatch
3 KB push press
3 KB overhead lunge

Complete the series of 3 exercises on each arm, then repeat the series on the other arm. This constitutes 1 set.

Week 3
Tuesday July 27 2010
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 95% x 1
  • Clean & jerk - 95% x 1
  • Back squat - 90% x 1 x 5
3 sets:
A1. Good morning x 5
A2. Hanging leg raise x 15
Wednesday July 28 2010
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power clean - 75% x 2 x 5
  • Clean pull - 95% (of clean) x 3 x 3
  • Snatch balance - max for day
3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side
Thursday July 29 2010
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1
  • Clean & jerk - 90% x 1
  • Front squat - 95% x 1 x 2
3 sets; no rest:
Sandbag bent row x 10
Sandbag halfmoon x 5/side
Saturday July 31 2010
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - max single
  • Clean & jerk - max single
  • Back squat - max single
  • Stiff-legged deadlift - 3 x 5
  • Sit-up - 3 x 20
Monday August 2 2010
Comments (2)  |  Help  |  Programs  |  Exercises

  • 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
  • 2 power jerk + 1 split jerk - 70% x 5 sets
  • Snatch pull - 90% (of snatch) x 5 x 5
  • Sit-ups - 3 x 20
Week 4
Tuesday August 3 2010
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Back squat - 78% x 5 x 5
3 sets; no rest:
15 hang DB muscle snatch
15 knees to elbows
Wednesday August 4 2010
Comments (7)  |  Help  |  Programs  |  Exercises

  • 3-position clean (floor, knee, mid-thigh) - 70% x 5 sets
  • Clean pull - 90% (of clean) x 5 x 5
  • Snatch balance - max for day; 78% of that x 2 x 3
3 sets:
A1. Ab wheel - 3 x 14
A2. KB sidebend - 3 x 14/side
Thursday August 5 2010
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & Jerk - 80% x 1 x 5
  • Front squat - 88% x 3 x 3
3 sets; no rest:
10 pull-ups
10 sandbag shoulder-to-shoulder push press
Saturday August 7 2010
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
  • Pause back squat (3 sec pause in bottom) - 3RM
  • Stiff-legged deadlift - 3 x 6
3 sets: no rest:
10 1-arm DB bench press/arm
2 rope climbs
Monday August 9 2010
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch from blocks or mid-hang - 70% x 2 x 5
  • Power jerk - 70% x 2 x 5
  • Snatch pull - 95% x 3 x 5
  • Sit-up - 80 total
Week 5
Tuesday August 10 2010
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 4
  • Clean & jerk - 90% x 1 x 4
  • Back squat - 88% x 3 x 3
3 sets; no rest:
15 sandbag snatches from knee
15 pull-ups
Wednesday August 11 2010
Comments (8)  |  Help  |  Programs  |  Exercises

  • Clean from blocks or mid-hang - 70% x 2 x 5
  • Clean pull - 95% x 3 x 5
  • Snatch balance - max for day; 80% of that x 2 x 3
  • Planks - front/side x max x 2
Thursday August 12 2010
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 4
  • Clean & jerk - 90% x 1 x 4
  • Front squat - 93% x 2 x 3
3 sets; no rest:
1-arm KB clean + push press x 10/arm
10 hanging leg raise
Saturday August 14 2010
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 90% x 1 x 4
  • Clean & jerk - 90% x 1 x 4
  • Pause back squat (3 sec pause) x 2RM
  • Stiff-legged deadlift - 3 x 5
For 5 minutes with 1 barbell:
5 deadlift
5 power clean
5 push press
5 front squat
30 sec rest
Monday August 16 2010
Comments (7)  |  Help  |  Programs  |  Exercises

  • Power snatch - 75% x 2 x 5
  • Jerk - 75% x 2 x 5
  • Snatch pull - 95% (of snatch) x 3 x 3
3 sets; no rest:
Box jump x 5 (mid-thigh+)
Pull-up x 10

Week 6

This will be the last week of the cycle. Maxes on Saturday. Next week will be a light transition week into the next cycle.
Tuesday August 17 2010
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 90-95% x 1
  • Clean & Jerk - 90-95% x 1
  • Back squat - 90% x 1 x 5
  • Good morning - 3 x 8 light
Notes: On snatch/CJ aim for a single in each between 90-95%. If you need to keep it lighter, do it.
Wednesday August 18 2010
Comments (5)  |  Help  |  Programs  |  Exercises

  • Power clean - 75% x 2 x 5
  • Snatch balance - max for day
  • Clean pull - 95% x 3 x 3
3 sets; no rest:
20 knees to elbows
20 plate topside halfmoons
Thursday August 19 2010
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch - 85-90% x 1
  • Clean & jerk - 85-90% x 1
  • Front squat - 95% x 1 x 2
  • Ab work of choice
Saturday August 21 2010
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max
  • Stiff-legged deadlift - 3 x 5
Notes: Take a 10 minute rest between the first 3 exercises but stay warm.
Monday August 23 2010
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch - 65% x 1 x 3
  • Clean & jerk - 60% x 1 x 3
  • Snatch pull - 80% (of snatch) x 3 x 3
  • Snatch deadlift - 90% (of snatch) x 3 x 3
  • Front squat - 65% x 4 x 3
This a transition week preparing for the next cycle.
Tuesday August 24 2010
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power snatch - 70% x 1 x 3
  • Power clean + power jerk - 70% x 1 x 3
  • Overhead squat - 70% x 1; 60% x 3 x 2
3 sets; no rest:
Pull-ups x max consecutive (minimum 10)
2-arm DB hang muscle snatch x 10
Wednesday August 25 2010
Comments (3)  |  Help  |  Programs  |  Exercises

  • Snatch - 60% x 1 x 3
  • Clean & jerk - 65% x 1 x 3
  • Clean pull - 80% (of clean) x 3 x 3
  • Clean deadlift - 90% (of clean) x 3 x 3
  • Back squat - 65% x 5 x 3
Thursday August 26 2010
Comments (3)  |  Help  |  Programs  |  Exercises

  • Jerk - 70% 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 sets; no rest:
2-arm KB push press x 15
KB swing x 15
Saturday August 28 2010
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Good morning - 3 x 10 light
  • Planks - front/side x 2 sets
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