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Tuesday August 19 2008
Comments (34)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Tall clean + push press + push jerk - 50% (of clean) x 2 x 4

3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +

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Monday August 18 2008
Comments (38)  |  Help  |  Programs  |  Exercises

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of sn) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - 3 x 10 (add weight if needed)
  • Weighted sit-ups (DB or plate behind neck) - 3 x 10
  • Lateral planks - 3 x max

Week 1S1

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Saturday August 16 2008
Comments (6)  |  Help  |  Programs  |  Exercises

  • Snatch - heavy but not max single
  • Clean & jerk - heavy but not max single
  • Back squat - heavy but not max single
  • Hanging leg raise - 3 x 10
  • Weighted sit-up - 3 x 8

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Thursday August 14 2008
Comments (16)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - 3 x 2 med weight
  • Power snatch - 75% x 2 x 5

3 rounds for time of:
500 m row
10 box jumps - mid-thigh
20 kipping pull-ups

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Wednesday August 13 2008
Comments (13)  |  Help  |  Programs  |  Exercises

  • Front squat - 75% x 3 x 4
  • Snatch pull - 90% x 4; 95% x 3; 100% x 2
  • Push press - 75% x 5 x 5

3 sets of:
15 GHD sit-ups
20 KB side-bends heavy

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Tuesday August 12 2008
Comments (13)  |  Help  |  Programs  |  Exercises

  • Power clean + push jerk - 2 + 2 x 5 sets medium weight
  • KB swing - heavy x 15 reps x 3 sets
  • Box jumps - 30 total
  • AB work of choice

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Monday August 11 2008
Comments (18)  |  Help  |  Programs  |  Exercises

  • Back squat - 70% x 5 x 5
  • Press - 75% x 5 x 5

Slow circuit - 3 rounds:
10 sandbag cleans to shoulder
10 kipping pull-ups
10 weighted sit-ups


This will be a back-off week before the new 16 week cycle begins next Monday. Have fun, feel free to change up the workouts, but take it easy and make sure you're well recovered by next week.

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Showing 2391 — 2400 of 2717
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