CATALYST ATHLETICS TRAINING CYCLE - www.catalystathletics.com
Cycle: Strength Development Cycle
12 weeks
This is a 12-week cycle based on the strength & power development cycle in Olympic Weightlifting by Greg Everett
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Monday August 31 2009
- Power snatch + 2 snatch - 65% x 2 sets; 70% x 3 sets
- Jerk - 70% x 3 x 2; 75% x 3 x 3
- Clean pull - 90% x 7 x 4
- Back squat - 60% x 8; 65% x 8; 70% x 6; 75% x 6 x 2
- V-ups - 3 x 15
Week 1
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Tuesday September 1 2009
- Power clean + 2 clean - 65% x 2 sets; 70% x 3 sets
- Snatch balance - 60% x 3 x 2; 65% x 3; 70% x 3 x 2
- Push press - 75% x 5 x 5
3 rounds:
100 m sprint
10 broad jumps
10 kipping pull-ups
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Wednesday September 2 2009
- Muscle snatch - 60% x 5; 65% x 4; 70% x 3 x 2
- 3-position clean (floor, knee, mid-thigh) - 65% x 2 sets; 70% x 3 sets
- Clean deadlift - 100% (of clean) x 7 x 4
- Front squat - 60% x 8; 65% x 6; 70% x 5; 75% x 3; 70% x 5
- Weighted sit-ups - 3 x 10
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Thursday September 3 2009
Rest
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Friday September 4 2009
- 3-position Snatch - 65% x 2 sets; 70% x 3 sets
- Snatch pull - 90% (of snatch) x 7 x 4
- Snatch push press - 70% x 5 x 3; 75% x 5 x 2
3 rounds for time:
10 burpees
20 KB swings - 25% BW
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Saturday September 5 2009
- Snatch - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1
- Clean & jerk - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1
- Snatch shrug - 105% (of snatch) x 8 x 5
- Back squat - 60% x 6; 65% x 6; 70% x 6; 75% x 4 x 2
- Ab wheel - 3 x 15
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Sunday September 6 2009
Rest
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Monday September 7 2009
- Power snatch + 2 snatch - 70% x 2 sets; 75% x 3 sets
- Jerk - 75% x 3 x 5
- Clean pull - 93% (of clean) x 5 x 5
- Back squat - 65% x 6; 70% x 6; 75% x 6; 80% x 5 x 2
- Ab wheel - 3 x 15
Week 2
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Tuesday September 8 2009
- Power clean + 2 clean - 70% x 2 sets; 75% x 2 sets
- Snatch balance - 65% x 3 x 2; 70% x 3; 75% x 3 x 2
- Push Press - 78% x 5 x 5
3 rounds for time:
500 m row
3 rope climbs
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Wednesday September 9 2009
- 3-position clean (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 2 sets
- Snatch deadlift - 100% (of snatch) x 7 x 2, 100% x 5 x 3
- Front squat - 65% x 6; 70% x 5; 75% x 5; 80% x 3 x 2
20-15-10 reps for time:
Box jump - mid-thigh
DB muscle snatch - (25% of best bar MS each)
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Thursday September 10 2009
Rest
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Friday September 11 2009
- 3-position snatch (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 3 sets
- Snatch pull - 93% (of snatch) x 5 x 5
- Snatch push press - 75% x 5 x 5
- Back squat - 65% x 5; 70% x 5; 75% x 4; 80% x 3 x 2
- Weighted sit-up - 3 x 10
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Saturday September 12 2009
- Snatch - 70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1
- Clean & jerk - 70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1
- RDL - 55% (of back squat) x 8 x 4
- Hanging leg raise - 3 x 15
3 rounds for time:
15 kipping pull-ups
10 burpees
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Sunday September 13 2009
Rest
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Monday September 14 2009
- Power snatch + snatch - 75% x 4 sets
- Jerk - 78% x 3 x 5
- Clean pull - 96% x 5 x 5
- Back squat - 75% x 5, 80% x 5 x 3, 83% x 3, 80% x 4
- Ab wheel - 3 x 15
Week 3
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Tuesday September 15 2009
- Power clean + clean - 75% x 4 sets
- Snatch balance - 70% x 3 x 2. 75% x 3 x 2, 80 x 3
- Push Press - 80% x 5 x 5
3 rounds for time:
15 kipping pull-up
10 box jump - mid-thigh+
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Wednesday September 16 2009
- 2-position clean (floor, mid-thigh) - 75% x 2 sets, 80% x 2 sets
- Clean deadlift - 105% (of clean) x 5 x 5
- Front squat - 75% x 5, 80% x 4 x 2, 85% x 3 x 2
3 rounds for time:
10 1-arm DB overhead walking lunge (5/side)
10 hanging leg raise
10 GHR
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Thursday September 17 2009
Rest
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Friday September 18 2009
- 2-position snatch - 75% x 2 sets, 80% x 2 sets
- Snatch pull - 96% x 5 x 5
- Snatch push press - 78% x 5 x 5
- Back squat - 75% x 5 x 2, 80% x 5 x 4
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Saturday September 19 2009
- Snatch - 75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1
- Clean & jerk - 75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1
- RDL - 58% (of back squat) x 8 x 4
5 rounds for time:
8 kipping pull-ups
8 GHB sit-ups
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Sunday September 20 2009
Rest
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Monday September 21 2009
- Power snatch + snatch - 77% x 2 x 4
- Jerk - 80% x 2 x 5
- Clean pull- 98% x 4 x 5
- Back squat - 80% x 5 x 2, 85% x 4 x 3
- Weighted sit-ups - 3 x 10
Week 4
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Tuesday September 22 2009
- Power clean + clean - 75% x 4 sets
- Snatch balance - 70% x 3, 75% x 3 x 2, 80% x 3 x 2
- Push press - 82% x 4 x 5
3 rounds for time:
10 Turkish get-ups (5/side)
15 kipping pull-ups
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Wednesday September 23 2009
- Muscle snatch - 65% x 5, 70% x 4 x 2, 75% x 3
- 2-position clean (floor, mid-thigh) - 77% x 2 x 2, 81% x 2 x 2
- Snatch deadlift - 105% (of snatch) x 5 x 5
- Front squat - 80% x 4 x 3, 85% x 4 x 2
For time:
500 m row
20 hanging leg raise
400 m row
15 hanging leg raise
300 m row
10 hanging leg raise
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Thursday September 24 2009
Rest
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Friday September 25 2009
- 2-position snatch - 77% x 2 sets, 81% x 2 sets
- Snatch pull - 96% (of snatch) x 5 x 5
- Snatch push press - 81% x 5 x 5
- Back squat - 85% x 4 x 3, 85% x 3 x 2
- Weighted sit-ups - 3 x 10
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Saturday September 26 2009
- Snatch - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
- Clean & jerk - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
- RDL - 60% (of back squat) x 7 x 4
3 rounds for time:
20 kipping pull-ups
8 box jumps
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Sunday September 27 2009
Rest
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Monday September 28 2009
- Power snatch - 70% x 3 x 5
- Jerk - 73% x 3 x 4
- Clean pull - 88% x 3 x 3
- Back squat - 70% x 3 x 2, 75% x 2 x 3
- Planks - 3 x max front/side
Week 5
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Tuesday September 29 2009
- Power clean - 70% x 3 x 5
- Snatch balance - 65% x 3 x 5
- Push press - 72% x 3 x 5
3 rounds for time:
100 m sprint
30 sledgehammer swings (15/side)
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Wednesday September 30 2009
- 2-position clean (floor, knee) - 70% x 2 x 5
- Snatch deadlift - 95% (of snatch) x 3 x 4
- Front squat - 70% x 3 x 3, 75% x 3 x 2
3 rounds for time:
20 m sled pull
20 m sled pull backpedal
15 kipping pull-ups
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Thursday October 1 2009
Rest
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Friday October 2 2009
- 2-position snatch (floor, knee) - 70% x 2 x 5
- Snatch pull - 86% (of snatch) x 3 x 5
- Snatch push press - 71% x 4 x 5
- Back squat - 75% x 3 x 5
- Ab wheel - 3 x 15
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Saturday October 3 2009
- Snatch - 70% x 2, 75% x 2, 77% x 1 x 2
- Clean & jerk - 70% x 2, 75% x 2, 77% x 1 x 2
3 rounds for time:
10 tire flips + jump in/out
40 m farmer's walk
3 sets of:
A. 10 back extensions
B. 20 sit-ups
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Sunday October 4 2009
Rest
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Monday October 5 2009
- Hang snatch (above knee) - 70% x 3 x 4
- Jerk - 78% x 3 x 3, 81% x 3 x 2
- Clean pull - 100% (of clean) x 3 x 5
- Back squat - 86% x 4 x 5
- Weighted sit-up - 3 x 10
Week 6
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Tuesday October 6 2009
- Hang clean (above knee) - 70% x 3 x 4
- Snatch balance - 75% x 3 x 2, 80% x 3 x 3
- Push press - 85% x 4 x 5
4 rounds for time:
10 (1 push-up + 2 kick-ups)
1 rope climb
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Wednesday October 7 2009
- Clean & jerk - 70% x 3 x 2, 75% x 2 x 3
- Clean deadlift - 108% (of clean) x 4 x 5
- Front squat - 85% x 4 x 5
3 rounds for time:
10 Sandbag halfmoons - 25% BW
10 box jumps
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Thursday October 8 2009
Rest
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Friday October 9 2009
- Snatch - 70% x 3 x 2, 75% x 2 x 3
- Snatch pull - 100% (of snatch) x 3 x 5
- Snatch push press - 83% x 3 x 5
- Back squat - 85% x 4 x 5
- Hanging leg raise - 3 x 15
- Planks - front/side - 2 x max
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Saturday October 10 2009
- Snatch - 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1
- Clean & jerk - 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1
- Good morning - 30% (of back squat) x 10 x 3
For time:
30 walking lunges (15/side)
30 kipping pull-ups
20 DB walking lunges (DBs at sides)
20 kipping pull-ups
10 1-arm DB overhead walking lunges
10 kipping pull-ups
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Sunday October 11 2009
Rest
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Monday October 12 2009
- Hang snatch (above knee) - 73% x 3 x 2, 73% x 2 x 2
- Jerk - 82% x 2 x 4
- Clean pull off 3" riser - 80% (of clean) x 5 x 5
- Back squat - 88% x 3 x 5
- SIt-ups - 3 x 25
- Ab wheel - 3 x 15
Week 7
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Tuesday October 13 2009
- Hang clean (above knee) - 73% x 3 x 2, 73% x 2 x 2
- Snatch balance - 78% x 3 x 3, 82% x 2 x 2
- Push press - 87% x 4 x 2, 87% x 3 x 3
3 rounds for time:
300 m row
16 1-arm DB power snatch (8/side) -
2 min rest
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Wednesday October 14 2009
- Clean & jerk - 75% x 2 x 2, 80% x 1 x 3
- Snatch deadlift - 110% (of snatch) x 4 x 5
- Front squat - 87% x 3 x 5
For time:
bear crawl - 30 m / alt with:
DB power clean + push press x 20-15-10 reps (find weight that allows unbroken 20 reps)
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Thursday October 15 2009
Rest
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Friday October 16 2009
- Snatch - 75% x 2 x 2, 80% x 1 x 3
- Snatch pull off riser - 90% (of snatch) x 5 x 5
- Snatch push press - 85% x 4 x 5
3 rounds for time:
15 kipping pull-ups
10 box jumps
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Saturday October 17 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - 85% x 4 x 5
- Reverse hyperextensions - 3 x 20
- Ab work of choice
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Sunday October 18 2009
Rest
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Monday October 19 2009
- Hang snatch - 75% x 2 x 4
- Jerk 84% x 2 x 4
- Clean pull off riser - 85% x 4 x 5
- Back squat - 87% x 3 x 3, 90% x 2 x 2
- Weighted back extensions - 3 x 10
- Hanging leg raise - 3 x 15
Week 8
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Tuesday October 20 2009
- Hang clean - 75% x 2 x 4
- Snatch balance - 80% x 3 x 2, 84% x 2 x 2
- Push press - 89% x 3 x 4
Rounds in 5 min:
2 KB clean + 2 push press + 2 lunge (alternate sides after each complex)
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Wednesday October 21 2009
- Clean & jerk - 75% x 2, 80% x 1 x 4
- Clean deadlift - 113% (of clean) x 4 x 5
- Front squat - 89% x 2 x 5
4 rounds for time:
10 m sprint x 4 (back and forth, touch floor at each end)
15 kipping pull-ups
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Thursday October 22 2009
Rest
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Friday October 23 2009
- Snatch - 75% x 2, 80% x 1 x 4
- Snatch pull off riser - 85% x 4 x 5
- Snatch push press - 87% x 4 x 2, 87% x 3 x 2
- Back squat - 87% x 3 x 5
- Weighted sit-up - 3 x 10
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Saturday October 24 2009
- Snatch - heavy single; 80% (of single) x 1 x 4
- Clean & jerk - heavy single; 80% (of single) x 1 x 4
- Good morning - 30% (of back squat) x 8 x 3
3 rounds for time:
Farmer's walk - 50 m
12 burpees
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Sunday October 25 2009
Rest
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Monday October 26 2009
- Hang snatch - 65% x 2 x 4
- Jerk - 75% x 2 x 4
- Clean pull of 3" riser - 75% x 3 x 3
- Back squat - 80% x 2 x 5
3 sets:
A. Good morning (straight knee) - 25% (of back squat) x 8
B. Hanging leg raise x 15
Week 9 - Back-off
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Tuesday October 27 2009
- Hang clean - 65% x 2 x 4
- Snatch balance - 70% x 3 x 4
4 rounds for time:
Kipping pull-ups - max consecutive reps (min. 10)
5 Push press - 75%
3 sets:
A. Weighted sit-up x 10
B. Reverse hyper - 3 x 20
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Wednesday October 28 2009
- Muscle snatch - 65% x 3 x 3
- Clean & jerk - 65% x 2 x 2, 70% x 1 x 3
- Front squat - 80% x 2 x 3
3 rounds for time:
20 sandbag halfmoons (10/side) - 15-20% BW
8 box jumps
3 sets:
A. Glute-ham raise x 10
B. Ab wheel x 15
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Thursday October 29 2009
Rest
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Friday October 30 2009
- Snatch - 65% x 2 x 2, 70% x 1 x 3
- Snatch pull off 3" riser - 75% x 3 x 3
- Snatch push press - 77% x 4 x 4
- Ab exercise of choice - 3-4 sets
3 rounds for time:
10 m shuttle run x 6
2 rope climb
15 KB swing
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Saturday October 31 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - 77% x 2 x 4
3 sets:
A. Standing plate twist x 30
B. Sit-ups x 25
C. Reverse hyper x 20
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Sunday November 1 2009
Rest
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Monday November 2 2009
- Snatch - 75% x 2 x 4
- Jerk - 84% x 3 x 2, 84% x 2 x 2
- Clean pull off riser - 90% (of clean) x 3 x 3
- Back squat - 90% x 2 x 4
3 sets:
A. GHR x 10
B. GHB sit-up x 15
Week 10
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Tuesday November 3 2009
- Clean - 75% x 2 x 4
- Snatch balance - 83% x 3 x 4
- Push press - 90% x 3 x 3
3 rounds for time:
50 m prowler push (uprights) (sub 100 m sprint)
15 kipping pull-ups
90 sec rest
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Wednesday November 4 2009
- Clean & jerk - 80% x 1 x 4
- Clean deadlift - 115% (of clean) x 3 x 3
- Front squat - 90% x 2 x 4
5 rounds for time:
4 box jumps
10 2-arm DB hang muscle snatch
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Thursday November 5 2009
Rest
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Friday November 6 2009
- Snatch - 80% x 1 x 4
- Snatch pull off 3" riser - 90% (of snatch) x 3 x 3
- Snatch push press - 89% x 3 x 3
- Back squat - 87% x 2 x 4
3 sets:
A. Reverse hyper x 20
B. Weighted sit-up x 10
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Saturday November 7 2009
- Snatch - heavy single
- Clean & jerk - heavy single
3 rounds for time:
400 m row
15 sandbag push press - 30% BW
3 sets:
A. Weighted back extensions x 10; drop weight, GHR x 6
B. Hanging leg raise x 15
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Sunday November 8 2009
Rest
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Monday November 9 2009
- Snatch - 70% x 2 x 4
- Clean & jerk - 70% x 2 x 4
- Back squat - 80% x 2 x 4
- GHR - 3 x 10
- GHB sit-ups - 3 x 15
Week 11
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Tuesday November 10 2009
- Snatch - 65% x 2 x 4
- Clean & jerk - 65% x 2 x 4
- Snatch balance - 75% x 3 x 4
3 rounds for time:
15 KB swings
5 broad jumps
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Wednesday November 11 2009
- Snatch - 70% x 2 x 3
- Clean & jerk - 70% x 2 x 3
- Front squat - 80% x 2 x 4
20-15-10 reps for time:
Kipping pull-ups
DB push press
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Thursday November 12 2009
Rest
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Friday November 13 2009
- Snatch - 70% x 1 x 6
- Clean & jerk - 70% x 1 x 6
- Back squat - 77% x 2 x 4
3 sets:
A. KB sidebends x 10/side
B. Hanging leg raise x 15
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Saturday November 14 2009
- Snatch - heavy single
- Clean & jerk - heavy single
5 rounds for time:
5 1-arm DB power snatch
1 rope climb
Ab work of choice
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Sunday November 15 2009
Rest
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Monday November 16 2009
- Snatch - 75% x 1 x 5
- Clean & jerk - 75% x 1 x 5
- Back squat - 90% x 1, 93% x 1, 95% x 1
3 sets:
A. 10/leg DB lunge
B, 15 HLR
Week 12
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Tuesday November 17 2009
- Snatch - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2
- Clean & jerk - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2
4 rounds for time:
10 m low side shuffle x 4
10/side KB cross-chops
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Wednesday November 18 2009
- Snatch - 70% x 1 x 5
- Clean & jerk - 70% x 1 x 5
- Front squat - 90% x 1
3 intervals:
300 m row rest / 200 m row sprint
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Thursday November 19 2009
- Snatch - 60% x 1 x 5
- Clean & jerk - 60% x 1 x 5
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Friday November 20 2009
Rest
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Saturday November 21 2009
- Snatch - max
- Clean & jerk - max
- Back squat - max
- Ab work of choice
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Sunday November 22 2009
Rest