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Monday March 8 2010
Comments (9)
- Snatch - 75% x 1 x 3
- Snatch pull - 90% (of snatch) x 3 x 3
- Snatch deadlift - 100% x 3 x 3
- Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
- GHB sit-ups - 50 total
Week 1
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Tuesday March 9 2010
Comments (9)
- Muscle snatch - max for day
- Power snatch - 80% x 1 x 4
- Power clean & power jerk - 80% x 1 x 4
- Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2
3 sets:
A1. 300 m row; no rest
A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest
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Wednesday March 10 2010
Comments (8)
- Clean & jerk - 75% x 1 x 4
- Clean pull - 90% (of clean) x 3 x 3
- Clean deadlift - 100% (of clean) x 3 x 3
- Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
- Russian twist - 3 x 10/side
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Thursday March 11 2010
Comments (4)
- Jerk - max for day; 80% of that x 1 x 3
- 2-position snatch (floor, mid-thigh) - 60% x 3 sets
- 2-position clean (floor, mid-thigh) - 60% x 3 sets
- Push press - max
3 sets:
A1. 10 DB push press; no rest
A2. 15 pull-ups; 2 min rest
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Friday March 12 2010
Comments (3)
Rest
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Saturday March 13 2010
Comments (4)
- Snatch - max for day; 10 min rest
- Clean & jerk - max for day; 10 min rest
- Front squat - max for day
3 sets:
A1. Good morning x 10; no rest
A2. Hanging leg raise x 15
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Sunday March 14 2010
Comments (4)
Rest
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Monday March 15 2010
Comments (4)
- Snatch - 75% x 1 x 3
- Snatch pull - 95% x 3 x 3
- Snatch Deadlift - 105% x 3 x 3
- Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
- GHB sit-ups - 55 total
Week 2
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Tuesday March 16 2010
Comments (4)
- Muscle snatch -- max for day
- Power snatch - 80% x 1 x 4
- Power clean & power jerk - 80% x 1 x 4
- Overhead squat - 85% x 1; 70% x 2 x 2
3 sets:
A1. 10 sandbag power clean + push press - 80-100% BW; no rest
A2. 3 rope climbs
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Wednesday March 17 2010
Comments (4)
- Clean & jerk - 75% x 1 x 4
- Clean pull - 95% x 3 x 3
- Clean deadlift - 103% x 3 x 3
- Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
- Russian twist - 3 x 12/side
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Thursday March 18 2010
Comments (15)
- Jerk - max for day; 80% of that x 1 x 3
- Block/Mid-hang muscle snatch - 65% x 3 x 3
- Block/Mid-hang snatch - 70% x 3 x 3
- Block/Mid-hang clean - 70% x 3 x 3
3 sets:
A1. 20 dips; no rest
A2. 20 KB swings; 30 sec rest
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Friday March 19 2010
Comments (1)
Rest
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Saturday March 20 2010
Comments (8)
- Snatch - max for day; 10 min rest
- Clean & jerk - max for day; 10 min rest
- Front squat - max for day
3 sets:
A1. Good morning x 8; no rest
A2. Hanging leg raise x 20
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Sunday March 21 2010
Comments (0)
Rest
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Monday March 22 2010
Comments (16)
- Snatch - 75% x 1 x 3
- Snatch pull - 97% x 3 x 3
- Snatch deadlift - 105% x 3 x 3
- Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
- GHB sit-ups - 60 total
Week 3
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Tuesday March 23 2010
Comments (15)
- Muscle snatch - max for day
- Power snatch - 75% x 2 x 3
- Jerk - max for day; 80% of that x 2 x 2
3 sets:
15 sledgehammer swings / side
15 pull-ups
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Wednesday March 24 2010
Comments (4)
- Clean & jerk - 75% x 1 x 3
- Clean pull - 97% x 3 x 3
- Clean deadlift - 105% x 2 x 3
- Back squat - 81% x 2 x 5; follow each set with 3 box jumps
- Russian twist - 3 x 15/side
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Thursday March 25 2010
Comments (3)
- Jerk - 80% x 2 x 2; 85% x 2 x 2
- Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3
- Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2
3 sets:
A1. Ring push-ups x AMRAP; no rest
A2. 20 walking suitcase lunges (1 db at side); 30 sec rest
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Friday March 26 2010
Comments (23)
Rest
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Saturday March 27 2010
Comments (6)
- Snatch - max for day; 10 min rest
- Clean & jerk - max for day; 10 min rest
- Back squat - max for day
- Good morning - 3 x 10
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Sunday March 28 2010
Comments (1)
Rest
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Monday March 29 2010
Comments (7)
- Snatch - 75% x 1 x 3
- Snatch pull off 3" riser - 90% (of snatch) x 3 x 3
- Clean & jerk - 75% x 1 x 2
- Front squat - 84% x 2 x 4
- GHB sit-ups - 65 total
Week 4
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Tuesday March 30 2010
Comments (2)
- Mid-hang muscle snatch - 50% x 3, 55% x 3, 60% x 3, 65% x 3
- Mid-hang power snatch + snatch - 55% (of snatch) x 3, 60% x 3, 65% x 3
- Jerk - 75% x 3 x 3
3 sets:
15 hanging leg raises; no rest
10 bent DB row; 1 min rest
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Wednesday March 31 2010
Comments (4)
- Clean & jerk - 75% x 1 x 3
- Clean pull off 3" riser - 90% (of clean) x 3 x 3
- Snatch - 75% x 1 x 2
- Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps
- Russian twist - 3 x 18/side
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Thursday April 1 2010
Comments (3)
- Jerk - max for day; 80% of that x 1 x 3
- Power snatch - 70% x 3 x 3
- Power clean - 70% x 3 x 3
- Push press - 82% x 4 x 4
3 sets:
300 m row; no rest
AMRAP consecutive pull-ups (perform a minimum of 10/set by breaking up as needed); no rest
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Friday April 2 2010
Comments (4)
Rest
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Saturday April 3 2010
Comments (4)
- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
- Stiff-legged deadlift - 3 x 5
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Sunday April 4 2010
Comments (1)
Rest
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Monday April 5 2010
Comments (4)
- Snatch - (75% x 1, 80% x 1) x 3
- Snatch pull - 100% (of snatch) x 2 x 3
- Front squat - 87% x 1 x 5; follow each set immediately with 2 box jumps
- GHB sit-ups - 70 total
Week 5
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Tuesday April 6 2010
Comments (4)
- Jerk - max for day; 80% of that x 1 x 3
- Muscle snatch - max for day
- Power snatch - 80% x 1 x 3
- Push press - 84% x 3 x 3
3 sets; no rest:
10 KB swings
2 rope climbs
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Wednesday April 7 2010
Comments (7)
- Clean & jerk - (75% x 1, 80% x 1) x 3
- Clean deadlift - 110% (of clean) x 2 x 3
- Back squat - 87% x 1 x 5
- Russian twist - 3 x 20/side
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Thursday April 8 2010
Comments (4)
- Mid-hang snatch - 70% x 2 x 3; 65% x 3 x 2
- Jerk - 75% x 3 x 3
- Snatch balance - max for day; 80% of that x 1 x 3
3 sets:
10 Hang DB muscle snatch; no rest
Dips x AMRAP; 30 sec rest
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Friday April 9 2010
Comments (1)
Rest
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Saturday April 10 2010
Comments (8)
- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
- Good morning - 3 x 10
- Ab work of choice
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Sunday April 11 2010
Comments (4)
Rest
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Monday April 12 2010
Comments (5)
- Snatch - 70% x 1 x 3
- Clean & jerk - 70% x 1 x 3
- Front squat - 80% x 2 x 2; follow each set immediately with 2 box jumps
- GHB sit-ups - 50 total
Week 6
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Tuesday April 13 2010
Comments (8)
- Power snatch - max
- Power clean & jerk - max
3 sets:
10 ring rows; no rest
250 m row; 30 sec rest
Notes: Split jerk after power cleans. If your jerk fails before your power clean, continue taking the power clean to a max without the jerk.
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Wednesday April 14 2010
Comments (4)
- Snatch - 65% x 2 x 4
- Clean & jerk - 65% x 2 x 4
- Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4
- Back extensions - (unweighted) 3 x 10-15
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Thursday April 15 2010
Comments (9)
- Box jump - 3 x 3
- Snatch - 70% x 1 x 3
- Clean & jerk - 70% x 1 x 3
3 sets:
10 dips; no rest
250 m row; 30 sec rest
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Friday April 16 2010
Comments (2)
Rest
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Saturday April 17 2010
Comments (3)
- Snatch - max
- Clean & jerk - max
- Back squat - max
- Ab & back work of choice
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Sunday April 18 2010
Comments (8)
Rest
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Monday April 19 2010
Comments (5)
- Snatch - max for day; 85% of that x 1 x 3
- Clean & jerk - max for day; 85% of that x 1 x 3
- Front squat - 80% x 3 x 3
- Front/side planks - 2 x max hold
Week 7
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Tuesday April 20 2010
Comments (5)
- Muscle snatch - max for day
- Power snatch - 80% x 1 x 5
- Power clean & power jerk - 80% (of PC) x 1 x 5
3 sets:
10 DB bent row; no rest
10 1-arm DB bench press (per arm); 1 min rest
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Wednesday April 21 2010
Comments (6)
- Snatch - max for day; 90% of that x 1 x 2
- Clean & jerk - max for day; 90% of that x 1 x 2
- Back squat - 80% x 3 x 3
- Ab wheel - 3 x 15
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Thursday April 22 2010
Comments (9)
- Muscle snatch - 75% x 3 x 3
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
3 sets:
Turkish get-up - 5/side; no rest
10 pull-ups; no rest
Notes: For pull-ups, use band assistance as needed to ensure complete, perfect reps with forceful contraction of the upper back at the top.
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Friday April 23 2010
Comments (2)
Rest
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Saturday April 24 2010
Comments (6)
- Snatch - max for day; 85% of that x 1 x 5
- Clean & jerk - max for day; 85% of that x 1 x 5
- Front squat - max for day
- Hanging leg raise - from 90 degree up only - 3 x 10 (bend knees if needed)
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Sunday April 25 2010
Comments (2)
Rest
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Monday April 26 2010
Comments (4)
- Glute bridge - 10 total with 5 sec pause at top
- Snatch - Max for day; 80% of that x 1 x 5
- Clean & jerk - Max for day; 80% of that x 1 x 5
- Front squat - 90% x 1 x 3
- Front/side planks - 3 x max hold
Week 8
Notes: On glute bridges, lift toes from floor, relax quads and hamstrings, and initiate movement with the glutes. Keep abs tight and lumbar spine neutral--don't hyperextend the lumbar spine.
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Tuesday April 27 2010
Comments (5)
- Power snatch - 80% x 1 x 6
- Power clean & jerk - 80% x 1 x 6
3 sets:
10 1-arm ring row (per arm); no rest
5 1-leg barbell RDL; 1 min rest
Notes: On 1-arm ring rows, keep the body squared off forward; do not allow yourself to rotate. On 1-leg RDL, keep support knee bent slightly throughout the movement. Keep the movement at a controlled pace.
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Wednesday April 28 2010
Comments (12)
- Snatch - max for day; 85% of that x 1 x 5
- Clean & jerk - max for day; 85% of that x 1 x 5
- Back squat - 85% x 1 x 3
- Hanging leg raise - 4 x 12
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Thursday April 29 2010
Comments (3)
- Muscle snatch - 75% x 3 x 3
- Snatch - 80% x 1 x 6
- Clean & jerk - 80% x 1 x 6
3 sets; no rest:
300 m row
15 ring push-ups
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Friday April 30 2010
Comments (3)
Rest
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Saturday May 1 2010
Comments (3)
- Snatch - max
- Clean & jerk - max
- Back squat - max
3 sets; rest as needed:
10 Back extensions
10 Ab wheel; on reach roll, perform 2 half rolls from the extended position before returning to the top
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Sunday May 2 2010
Comments (3)
Rest
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Monday May 3 2010
Comments (5)
- X-band walks - 3 x 5/side
- Snatch - 80% of last week's best x 1 x 6
- Clean & jerk - 80% of last week's best x 1 x 6
- Front squat - 80% x 2 x 3
- Front/side planks - 2 x max
Week 9
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Tuesday May 4 2010
Comments (4)
- Power snatch - 80% of yesterday's snatch x 1 x 10
- Power clean & jerk - 80% of yesterday's CJ x 1 x 10
3 sets:
5 1-legged RDL/side
10 bent row
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Wednesday May 5 2010
Comments (5)
- Snatch - 80% of last week's best snatch x 1 x 8
- Clean & jerk - 80% of last week's best CJ x 1 x 8
- Back squat - 85% x 2 x 2
- Hanging leg raise - 4 x 15
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Thursday May 6 2010
Comments (5)
- Power snatch - 75% of last week's best snatch x 1 x 6
- Power clean & jerk - 75% of last week's best CJ x 1 x 6
- Reverse hyper - 2 x 15 w/ light weight
- Light ab work of choice
Notes: If the lifts at this weight are not quick and solid, drop the weight until they are.
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Friday May 7 2010
Comments (24)
Rest
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Saturday May 8 2010
Comments (2)
- Snatch - 93-95% x 1
- CJ - 93-95% x 1
- Back squat - 90% x 1
- Ab wheel - 3 x 15
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Sunday May 9 2010
Comments (0)
Rest
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Monday May 10 2010
Comments (5)
- Snatch - 88% x 1
- Clean & jerk - 88% x 1
- Front squat - 85% x 1
- Reverse hyper - 3 x 10 light
Week 10
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Tuesday May 11 2010
Comments (7)
- Snatch - 83% x 1 x 2
- Clean & jerk - 83% x 1 x 2
- Planks - front/side x 80% of max x 2
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Wednesday May 12 2010
Comments (0)
- Snatch - 78% x 1 x 3
- Clean & jerk - 78% x 1 x 3
- Front squat - 50% x 2 x 3 (max speed in transition and recovery)
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Thursday May 13 2010
Comments (8)
- Snatch - 70% x 1 x 4
- Clean & jerk - 70% x 1 x 3
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Friday May 14 2010
Comments (18)
Rest
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Saturday May 15 2010
Comments (3)
- Snatch - max
- Clean & jerk - max
- Back or Front squat - max
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Sunday May 16 2010
Comments (1)
Rest
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