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Monday December 14 2009
Comments (35)
- Back squat - 75% x 5 x 5
- Clean deadlift - 90% (of clean) x 5 x 3
- Push press - 70% x 5 x 5
- Jerk dip squat - 90% (of jerk) x 5 x 3
3 sets:
A1. Pull-ups x 10; 21X0; 2 min rest; add weight each set as needed to hit reps
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
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Tuesday December 15 2009
Comments (36)
- Muscle snatch - 40% (of snatch) x 3 x 2
- Power clean + clean - 60% (of clean) x 2 + 1 x 3
- Power jerk + jerk - 60% (of jerk) x 2 + 1 x 3
4 rounds:
10 m shuttle run x 4
10 KB swing
Overhead KB swings; must touch floor with outside hand at end of each shuttle run.
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Wednesday December 16 2009
Comments (31)
- Front squat - 75% x 4 x 5
- Snatch pull - 85% (of snatch) x 3 x 4
- Jerk - 70% x 3 x 2; 75% x 2 x 2; 80% x 2 x 2
3 sets; no rest:
15 kipping pull-ups
20 shoulder-to-shoulder sandbag push press - 25% BW
Shoulder-to-shoulder sandbag push press: grab middle of sand bag with both hands with the bag across one shoulder (front/back ends of bag in front/back of shoulder). Push press the bag up overhead to a fully extended elbow position and bring down to opposite shoulder. This constitutes 1 rep.
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Thursday December 17 2009
Comments (20)
Rest
Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.
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Friday December 18 2009
Comments (23)
- Overhead squat - 65% (of snatch) x 3 x 5; 3 sec pause in bottom
- Tall snatch - 3 x 3; find weight that allows good speed and sharp turnover
- High-hang snatch - 60% x 2 x 4
3 sets; no rest:
300 m row
3 rope climbs
On tall snatches and high-hang snatches, focus on immediate and aggressive pull under with the arms, keeping the elbows out to the sides; don't focus on shrugging.
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Saturday December 19 2009
Comments (24)
- Snatch - max
- Clean & jerk - max
- Deadlift - max
3 sets:
A1. Hanging leg raise x 15; 90 sec rest
A2. Back extension x 10; 2020; add weight if needed with DB behind neck; 90 sec rest
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Sunday December 20 2009
Comments (12)
Rest
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Monday December 21 2009
Comments (18)
- Back squat - 80% x 3 x 5
- Snatch deadlift - 100% (of snatch) x 3 x 3
- Push press - 73% x 5 x 5
3 sets:
A1. Pull-ups x 10; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
Notes: For those with technique limitations, the snatch deadlift will be too light. Find a weight that allows 3x3 with a challenge, but definitely not maximal.
Week 2
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Tuesday December 22 2009
Comments (30)
- Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
- Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2
3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws
Notes: On muscle snatch, focus on maximal elbow elevation before turnover, and flipping the hands over at the top. Med-ball granny throws - with heavy medball (20+ lbs), swing back through the legs and launch forward for max distance.
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Wednesday December 23 2009
Comments (12)
- Front squat - 75% x 3 x 5
- Snatch pull - 85% (of snatch) x 3 x 3
- Jerk - max for day; 90% of that x 1; 80% x 2 x 2
3 sets; no rest:
10 tire flips + jump in/out
10 sandbag push press - 50% BW
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Thursday December 24 2009
Comments (5)
Rest
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Friday December 25 2009
Comments (11)
- Mid-hang power snatch - 65% x 2 x 5; 1 min rest
- Snatch balance - max for day; 90% of that x 1; 80% x 2 x 2
3 sets:
40 m prowler sprint - add 40% BW; no rest
AMRAP ring rows
2 min rest
Notes: Ring rows - place feet on box at same height as rings; body must stay rigid. Adjust body angle as needed to ensure at least 10 reps in the first round.
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Saturday December 26 2009
Comments (13)
- Snatch - max
- Clean & jerk - max
- Back squat - max
Notes: 10 minutes rest between exercises, but stay warm. No more than 2 min rest between sets of snatches and CJs; rest as needed for squats.
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Sunday December 27 2009
Comments (0)
Rest
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Monday December 28 2009
Comments (23)
- Back squat - 83% x 3 x 5
- Snatch deadlift - 103% x 3 x 3
- Push press - 76% x 5 x 5
3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
Notes: For those with technique limitations, the snatch deadlift will be too light. If you adjusted the weight on this last week, add 2-3%.
Week 3
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Tuesday December 29 2009
Comments (12)
- Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) x 2+2 x 3 sets; 1 min rest
- Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest
4 sets:
10 GHR (starting with hip and back extension); no rest
10 sandbag halfmoons (5/side) - 20% BW; 30 sec rest
Notes: On mid-hang high pull + mid-hang muscle snatch, focus on elevating the elbows maximally; the muscle snatch should feel just like the high pull, but finish with a turnover.
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Wednesday December 30 2009
Comments (19)
- Jerk - max for day; 85% of that x 2 x 2
- Snatch pull - 90% (of snatch) x 3 x 3
- Front squat - 78% x 3 x 5
3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups
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Thursday December 31 2009
Comments (14)
Rest
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Friday January 1 2010
Comments (11)
- Snatch balance - max for day; 70% of that x 3 x 4
- Power snatch + snatch - 75% (of power snatch) x 1+1 x 5 sets; 2 min rest
4 sets:
3 box jumps - max height for reps/sets
12 kipping pull-ups
100 m run
1 min rest
Notes: On power snatch + snatch, focus on an aggressive turnover and securing the bar overhead as high and as quickly as possible; the turnover and height at which the bar is fixed overhead should be the same for the power snatch and following snatch, with adjustments for fatigue. That is, turn the bar over as high as possible and sit into the squat immediately. On box jumps, focus on extending the knees and hips maximally before lifting the feet rather than simply reaching for the box with hip flexion; attempt to drop down onto the box softly.
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Saturday January 2 2010
Comments (21)
- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
Notes: 10 minutes rest between exercises, but stay warm. No more than 2 min rest between sets of snatches and CJs; rest as needed for squats.
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Sunday January 3 2010
Comments (7)
Rest
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Monday January 4 2010
Comments (13)
- Back squat - 85% x 2 x 4
- Snatch deadlift - 105% (of snatch) x 3 x 3
- Push press - 78% x 4 x 5
3 sets:
A1. Pull-ups x 6; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
Week 4
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Tuesday January 5 2010
Comments (21)
- Muscle snatch - 40% x 3 x 3
- Clean & jerk - 70% x 2 x 5
3 sets; no rest:
6 1-arm DB power snatch (per side)
50 m prowler sprint - 50% BW
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Wednesday January 6 2010
Comments (10)
- Front squat - 80% x 3 x 5
- Snatch pull - 95% (of snatch) x 2 x 3
- Jerk - max for day; 90% of that x 1 x 3
3 sets:
250 m row
3 rope climbs
10 sandbag shoulders (5/side) - 50% BW
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Thursday January 7 2010
Comments (15)
Rest
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Friday January 8 2010
Comments (11)
- Overhead squat - max for day; 80% x 2
- Snatch - 70% x 2 x 5
5 sets; no rest:
5 DB power snatch
5 DB power jerk
5 DB split clean (per leg)
Use DBs approximately 15-20% each of your best power clean
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Saturday January 9 2010
Comments (11)
- Snatch - max for day
- Clean & jerk - max for day
- Back squat - max for day
Notes: 10 minutes rest between exercises, but stay warm. No more than 3 min rest between sets of snatches and CJs; rest as needed for squats.
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Sunday January 10 2010
Comments (0)
Rest
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Monday January 11 2010
Comments (14)
- Back squat - 90% x 2 x 2
- Snatch pull - 90% (of snatch) x 2 x 2
- Power jerk - 80% x 2 x 3
2 sets:
A1. Pull-ups x 3-4; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest
Week 5
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Tuesday January 12 2010
Comments (20)
- Snatch - (65% x 2, 70% x 2, 75% x 1) x 3
- Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3
4 sets; no rest:
6 DB muscle snatch (from below knees) - combined weight 50% of MS
6 box jumps
12 KTE
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Wednesday January 13 2010
Comments (5)
- Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
- Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2
- Front squat - med/heavy single
- Kipping pull-ups - 3 x 65% of max consec reps/set
Notes: Front squat should be a challenging weight, but still moving relatively quickly; NOT a max for the day. Pull-ups - If you can do 25 consecutive kipping pull-ups, you would do 16 pull-ups per set (.65 x 25).
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Thursday January 14 2010
Comments (8)
- Snatch - 60% x 1 x 3; 65% x 1 x 2; 70% x 1 x 3
- Clean & jerk - 60% x 1 x 3; 65% x 1 x 2; 70% x 1 x 3
Notes: Resist the urge to do more today. If you're bored, spend 30 minutes foam rolling and stretching after the lifts.
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Friday January 15 2010
Comments (11)
Rest
Spend time doing mobility work, foam rolling, stretching and icing.
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Saturday January 16 2010
Comments (9)
- Snatch - Max
- Clean & jerk - Max
- Push Press or Press - Max
- Back squat - Max
Notes: Give yourself 10-15 minutes of rest between exercises, but stay warm. Choose either to test your max on push press or press.
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Sunday January 17 2010
Comments (4)
Rest
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