Download Excel Spreadsheet -------------------------- Monday January 2 2012 - Block snatch pull + snatch (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2 - Block clean pull + clean (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2 - Clean deadlift to knee + clean pull - 65% x 3+1 x 3, 70% x 3+1 x 2 - Front Squat - 60% x 3 x 2, 65% x 3 x 2, 70% x 3 x 2 This will be a tough cycle. Be smart with restoration and cut back on sets or weight if you find you're not recovering adequately (feeling tired is fine; missing prescribed lifts is a better indicator). Week 1 of 6 -------------------------- Tuesday January 3 2012 - Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2 - Hang power clean (below knee) - 50% (of clean) x 3 x 4 - Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3 4 sets; no rest: 8 1-arm KB swings/arm 8 pull-ups -------------------------- Wednesday January 4 2012 - Block snatch pull + snatch (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2 - Block clean pull + clean (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2 - Snatch deadlift to knee + snatch pull - 65% (of snatch ) x 3+1 x 3, 70% x 3+1 x 2 - Pause back squat - 65% x 5 x 2, 70% x 5 x 4 -------------------------- Thursday January 5 2012 - Push press + jerk - 50% (of jerk) x 3+1 x 2, 60% x 3+1 x 2, 65% x 3+1 x 2 - Hang power snatch (below knee) - 50% (of snatch x 3 x 4 - Muscle snatch - 35% (of snatch) x 3 x 4 - Pin back squat (just above parallel) - 50% x 3 x 2, 55% x 3 x 2, 60% x 3 x 2 3 sets; no rest: 400 m row 15 dips -------------------------- Friday January 6 2012 Rest Day -------------------------- Saturday January 7 2012 - Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single - Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single - Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3 4 sets; no rest: 10 DB push press 10 DB chainsaw rows/arm -------------------------- Sunday January 8 2012 Rest Day -------------------------- Monday January 9 2012 - Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 5 - Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 5 - Clean deadlift to knee + clean pull - 75% x 3+1 x 2, 80% x 3+1 x 3 - Pause back squat - 60% x 5 x 3, 65% x 5 x 3 Week 2 of 6 -------------------------- Tuesday January 10 2012 - Jerk - 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 - Hang power clean (below knee) - 50% (of clean) x 3 x 2, 60% x 3 x 2 - Snatch push press + overhead squat - 70% x 3+2, 75% x 3+2 x 2 3 sets; no rest: 10 KB snatch/arm 10 topside halfmoons/side -------------------------- Wednesday January 11 2012 - Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 5 - Block clean pull + clean (below knee) - 75% x 2(1+1) x 5 - Snatch deadlift to knee + snatch pull - 75% (of snatch ) x 3+1 x 3, 80% x 3+1 x 2 - Front squat - 65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2 -------------------------- Thursday January 12 2012 - Push press + jerk - 60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3 - Hang power snatch (below knee) - 50% (of snatch) x 3 x 2, 60% x 3 x 2 - Muscle snatch - 40% (of snatch) x 3 x 3 - Pin back squat (just above parallel) - 50% (of back squat) x 3 x 2, 55% x 3 x 2 For 7 minutes: Max consecutive pull-ups Max consecutive push-ups No failed reps! -------------------------- Friday January 13 2012 Rest Day -------------------------- Saturday January 14 2012 - Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single - Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single - Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3 x 3 3 sets; 3 min rest: 200 m sprint -------------------------- Sunday January 15 2012 Rest Day -------------------------- Monday January 16 2012 - Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2 - Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2 - Clean deadlift to mid-thigh + clean pull - 80% x 3+1 x 4 - Pause back squat - 65% x 4 x 5 Week 3 of 6 -------------------------- Tuesday January 17 2012 - Jerk - 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 x 3 - Hang power clean (below knee) - 60% (of clean) x 3 x 3 - Heaving snatch balance - 65% (of snatch) x 4 x 3 4 sets; no rest: 10 KB swings 10 DB chainsaw rows/arm -------------------------- Wednesday January 18 2012 - Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2 - Block clean pull + clean (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2 - Snatch deadlift to hip + snatch pull - 80% (of snatch ) x 3+1 x 4 - Front squat - 70% x 2 x 2, 75% x 2 x 4 -------------------------- Thursday January 19 2012 - Push press + jerk - 65% (of jerk) x 2+1 x 2, 70% x 2+1 x 2 - Hang power snatch (below knee) - 60% (of snatch) x 3 x 3 - Pin back squat (just above parallel) - 55% (of back squat) x 3 x 3, 60% x 3 x 2 3 sets; no rest: 2 min jump rope 3 (1 KB clean + 5 push press)/arm -------------------------- Friday January 20 2012 Rest Day -------------------------- Saturday January 21 2012 - Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single - Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single - Front squat - 80% x 3 x 5 For 5 minutes: 100 m row 5 burpees -------------------------- Sunday January 22 2012 Rest Day -------------------------- Monday January 23 2012 - Block snatch pull + snatch (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2 - Block clean pull + clean (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2 - Clean pull - 90% x 3 x 4 - Pause back squat - 65% x 3 x 2, 70% x 3 x 3 Week 4 of 6 -------------------------- Tuesday January 24 2012 - Jerk - 70% x 3, 75% x 3, 80% x 2, 85% x 2, 90% x 2 - Hang power clean (below knee) - 65% (of clean) x 2 x 2, 70% x 2 x 2 - Heaving snatch balance - 65% (of snatch) x 3, 70% x 3 x 2 5 sets; no rest: 5 push-ups 5 KB swings 5 pull-ups -------------------------- Wednesday January 25 2012 - Block snatch pull + snatch (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2 - Block clean pull + clean (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2 - Snatch pull - 90% (of snatch ) x 3 x 4 - Front squat - 75% x 2 x 5 -------------------------- Thursday January 26 2012 - Jerk balance - 55% (of jerk) x 3 x 4 - Split push press behind neck - 60% (of jerk) x 3 x 4 - Hang power snatch (below knee) - 65% (of snatch) x 2 x 2, 70% x 2 x 2 - Pin back squat (just above parallel) - 60% (of back squat) x 3 x 4 3 sets; no rest: 10 1-arm DB split snatch/arm 200 m row -------------------------- Friday January 27 2012 Rest Day -------------------------- Saturday January 28 2012 - Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single - Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single - Front squat - heavy single -------------------------- Sunday January 29 2012 Rest Day -------------------------- Monday January 30 2012 - Snatch - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1 - Clean & Jerk - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1 - Clean Pull - 90% x 2, 95% x 2, 100% x 2 - Front Squat - 80% x 2, 85% x 1 x 2 Week 5 of 6 -------------------------- Tuesday January 31 2012 - Power Snatch - 80% x 1 x 8 - Power Clean & Jerk - 80% x 1 x 8 3 sets: Box Jump x 3 Pull-ups x 15 30 sec rest -------------------------- Wednesday February 1 2012 - Snatch - 70% x 1, 75% x 1, 80% x 1 x 4 - Clean & Jerk - 70% x 1, 75% x 1, 80% x 1 x 4 - Snatch Pull - 90% x 2, 95% x 2, 100% x 2 - Back Squat - 80% x 3 x 3 -------------------------- Thursday February 2 2012 - Power Snatch - 80% x 1 x 6 - Power Clean & Jerk - 80% x 1 x 6 3 sets: 3 box jumps 15 DB push press 30 sec rest -------------------------- Friday February 3 2012 Rest Day -------------------------- Saturday February 4 2012 - Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1 - Clean & Jerk - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1 - Front Squat - 90% x 1 -------------------------- Sunday February 5 2012 Rest Day -------------------------- Monday February 6 2012 - Snatch - 85% x 1 x 3 - Clean & Jerk - 85% x 1 x 3 - Clean Pull - 90% x 2 x 3 - Back Squat - 70% x 2, 75% x 2, 80% x 2 Week 6 of 6 -------------------------- Tuesday February 7 2012 - Snatch - 60% x 1 x 8 - Clean & Jerk - 60% x 1 x 5 - Light technique work of choice - 10 min max -------------------------- Wednesday February 8 2012 - Snatch - 75% x 1 x 3 - Clean & Jerk - 70% x 1 x 3 - Snatch Pull - 90% x 2 x 3 -------------------------- Thursday February 9 2012 - Snatch - 40-50% x 1 x 5-8 - Clean & Jerk 40-50% x 1 x 4-6 Adjust the weight and sets based on how you're feeling - if you're feeling tired and slow today, stick with the empty bar only. -------------------------- Friday February 10 2012 Rest Day -------------------------- Saturday February 11 2012 - Snatch - max - Clean & Jerk - max - Front or back squat - max -------------------------- Sunday February 12 2012 Rest Day