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Saturday January 31 2015
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  • Snatch + Snatch Balance - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Clean + Power Jerk + Jerk - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)
  • Front Squat - 2RM; 95%x2, 90%x2
  • SLDL - 3x4
Thursday January 29 2015
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  • Clean Pull + Hang Clean (knee) - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Clean Pull on Riser - 3RM; 95%x3, 90%x3
  • Clean Long Pull - 3x3
  • Good Morning - 3x4
Wednesday January 28 2015
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  • Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Pause Back Squat - 3RM; 95%x3, 90%x3
  • Jumping Quarter Squat - 50%x3x3 (% of Back Squat)
  • Press - 3RM; 95%x3, 90%x3
Tuesday January 27 2015
Comments  |  Help  |  Programs  |  Exercises

  • Snatch Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Snatch Pull on Riser - 3RM; 95%x3, 90%x3
  • Snatch Long Pull - 3x3
  • SLDL - 3x4
Monday January 26 2015
Comments (4)  |  Help  |  Programs  |  Exercises

  • Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Back Squat - 3RM; 95%x3, 90%x3
  • Weighted Lunge - 3x5/leg
  • Back Squat Jump - 20%x3x3 (% of back squat)
Week 5 of 12

Find weights by feel. Do not go to absolute max on this week as you will try to add weight each week for weeks 6 and 7.

Percentages after RM are taken off of the RM for the exercise/complex.
Saturday January 24 2015
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  • Snatch + Snatch Balance - 70% x (1+1) x 5
  • Clean + Power Jerk + Jerk - 70% x (1+1+1) x 4
  • Front Squat - 70%x2, 75%x2, 80%x2x2
Showing 1 — 10 of 2684
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