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Monday July 5 2010
Comments (3)
- Hang power snatch - 60% x 2 x 5
- Hang power clean + power jerk - 60% x 2 + 2 x 5
3 sets:
A1. Sit-ups x 15
A2. KB swing x 15
This will be a light transition week so we can move into the next cycle. Lots of ice, stretching, foam rolling massage, and whatever other work you need to get you back to 100% by next Monday.
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Tuesday July 6 2010
Comments (5)
- Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
- Press - 3 x 8
- Bent row - 3 x 8
3 sets: no rest:
20 m bear crawl
10 halfmoons
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Wednesday July 7 2010
Comments (0)
Rest
If you're feeling good, spend some time doing very light technique work where you need it. No more than 30 minutes.
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Thursday July 8 2010
Comments (3)
- Snatch + 2 OHS - 60% (of snatch) x 5 sets
- Snatch pull - 80% x 3 x 3
- Snatch push press - 3 x 5
- Planks - 2 x 1 min; no weight
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Friday July 9 2010
Comments (6)
Rest
3 rest days this week. Don't get soft.
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Saturday July 10 2010
Comments (1)
- Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
- Front squat - 60% x 5, 65% x 5, 70% x 3
- Good morning - 3 x 8 light
4 sets:
350 m row
1 min rest
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Sunday July 11 2010
Comments (1)
Rest
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Monday July 12 2010
Comments (8)
- 3-position snatch (floor, knee, mid-thigh) - 65% x 5 sets
- 2 power jerk + 1 split jerk - 65% x 5 sets
- Snatch pull - 85% (of snatch) x 5 x 5
- Sit-up - 60 total
Week 1
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Tuesday July 13 2010
Comments (4)
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Back squat - 75% x 5 x 5
4 sets; no rest:
1-arm KB swing high-pull x 8/arm
1-arm KB push press x 8/arm
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Wednesday July 14 2010
Comments (1)
- 3-position clean (floor, knee, mid-thigh) - 65% x 5 sets
- Clean pull - 85% (of clean) x 5 x 5
- Snatch balance - max for day; 75% of that x 2 x 3
3 sets:
A1. Ab wheel x 12
A2. KB side bend x 12
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Thursday July 15 2010
Comments (12)
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Front squat - 85% x 3 x 3
3 sets; no rest:
Pull-ups x max reps; minimum of 10
Hanging leg raise x 10
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Friday July 16 2010
Comments (3)
Rest
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Saturday July 17 2010
Comments (0)
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
- Stiff-legged deadlift - 3 x 8
3 sets; no rest:
5 box jumps - mid-thigh+
10 topside halfmoons
Topside halfmoons: Perform a halfmoon with a plate or sandbag starting and ending with the weight at about hip-height and a slight bend in the knees and hips.
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Sunday July 18 2010
Comments (2)
Rest
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Monday July 19 2010
Comments (6)
- Snatch from blocks or mid-hang - 65% x 2 x 6
- Power jerk - 65% x 2 x 6
- Snatch pull - 90% (of snatch) x 4 x 5
- Sit-up - 70 total
Week 2
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Tuesday July 20 2010
Comments (2)
- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Back squat - 85% x 3 x 3
3 sets; no rest:
20 KB swings
10 supported DB rows/arm
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Wednesday July 21 2010
Comments (1)
- Clean from blocks or mid-hang - 65% x 2 x 6
- Clean pull - 90% (of clean) x 4 x 5
- Snatch balance - max for day; 80% of that x 2 x 2
5 sets; no rest, with 1 pair of DBs:
5 hang high-pulls
5 power cleans
5 push press
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Thursday July 22 2010
Comments (1)
- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Front squat - 90% x 2 x 3
3 sets:
A1. Ab wheel x 15
A2. KB side bend x 15
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Friday July 23 2010
Comments (0)
Rest
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Saturday July 24 2010
Comments (5)
- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Pause back squat (3 sec pause in bottom) - 2RM
- Stiff-legged DL - 3 x 6
Circuit: Perform as many reps of each exercise as you can until you start to lose pace and slow down, and immediately switch to the next exercise. You should come nowhere near failure on a rep. Work through the following exercises for a total of 5 minutes:
- Push-up
- Pull-up
- Squat jump
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Sunday July 25 2010
Comments (0)
Rest
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Monday July 26 2010
Comments (5)
- Power snatch - 75% x 2 x 5
- Jerk - 75% x 2 x 5
- Snatch pull - 95% (of snatch) x 3 x 3
7 sets; no rest:
3 KB snatch
3 KB push press
3 KB overhead lunge
Complete the series of 3 exercises on each arm, then repeat the series on the other arm. This constitutes 1 set.
Week 3
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Tuesday July 27 2010
Comments (4)
- Snatch - 95% x 1
- Clean & jerk - 95% x 1
- Back squat - 90% x 1 x 5
3 sets:
A1. Good morning x 5
A2. Hanging leg raise x 15
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Wednesday July 28 2010
Comments (5)
- Power clean - 75% x 2 x 5
- Clean pull - 95% (of clean) x 3 x 3
- Snatch balance - max for day
3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side
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Thursday July 29 2010
Comments (4)
- Snatch - 90% x 1
- Clean & jerk - 90% x 1
- Front squat - 95% x 1 x 2
3 sets; no rest:
Sandbag bent row x 10
Sandbag halfmoon x 5/side
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Friday July 30 2010
Comments (3)
Rest
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Saturday July 31 2010
Comments (0)
- Snatch - max single
- Clean & jerk - max single
- Back squat - max single
- Stiff-legged deadlift - 3 x 5
- Sit-up - 3 x 20
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Sunday August 1 2010
Comments (1)
Rest
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Monday August 2 2010
Comments (2)
- 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
- 2 power jerk + 1 split jerk - 70% x 5 sets
- Snatch pull - 90% (of snatch) x 5 x 5
- Sit-ups - 3 x 20
Week 4
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Tuesday August 3 2010
Comments (4)
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Back squat - 78% x 5 x 5
3 sets; no rest:
15 hang DB muscle snatch
15 knees to elbows
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Wednesday August 4 2010
Comments (7)
- 3-position clean (floor, knee, mid-thigh) - 70% x 5 sets
- Clean pull - 90% (of clean) x 5 x 5
- Snatch balance - max for day; 78% of that x 2 x 3
3 sets:
A1. Ab wheel - 3 x 14
A2. KB sidebend - 3 x 14/side
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Thursday August 5 2010
Comments (3)
- Snatch - 80% x 1 x 5
- Clean & Jerk - 80% x 1 x 5
- Front squat - 88% x 3 x 3
3 sets; no rest:
10 pull-ups
10 sandbag shoulder-to-shoulder push press
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Friday August 6 2010
Comments (5)
Rest
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Saturday August 7 2010
Comments (1)
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Pause back squat (3 sec pause in bottom) - 3RM
- Stiff-legged deadlift - 3 x 6
3 sets: no rest:
10 1-arm DB bench press/arm
2 rope climbs
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Sunday August 8 2010
Comments (0)
Rest
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Monday August 9 2010
Comments (3)
- Snatch from blocks or mid-hang - 70% x 2 x 5
- Power jerk - 70% x 2 x 5
- Snatch pull - 95% x 3 x 5
- Sit-up - 80 total
Week 5
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Tuesday August 10 2010
Comments (7)
- Snatch - 90% x 1 x 4
- Clean & jerk - 90% x 1 x 4
- Back squat - 88% x 3 x 3
3 sets; no rest:
15 sandbag snatches from knee
15 pull-ups
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Wednesday August 11 2010
Comments (8)
- Clean from blocks or mid-hang - 70% x 2 x 5
- Clean pull - 95% x 3 x 5
- Snatch balance - max for day; 80% of that x 2 x 3
- Planks - front/side x max x 2
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Thursday August 12 2010
Comments (6)
- Snatch - 90% x 1 x 4
- Clean & jerk - 90% x 1 x 4
- Front squat - 93% x 2 x 3
3 sets; no rest:
1-arm KB clean + push press x 10/arm
10 hanging leg raise
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Friday August 13 2010
Comments (3)
Rest
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Saturday August 14 2010
Comments (1)
- Snatch - 90% x 1 x 4
- Clean & jerk - 90% x 1 x 4
- Pause back squat (3 sec pause) x 2RM
- Stiff-legged deadlift - 3 x 5
For 5 minutes with 1 barbell:
5 deadlift
5 power clean
5 push press
5 front squat
30 sec rest
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Sunday August 15 2010
Comments (3)
Rest
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Monday August 16 2010
Comments (7)
- Power snatch - 75% x 2 x 5
- Jerk - 75% x 2 x 5
- Snatch pull - 95% (of snatch) x 3 x 3
3 sets; no rest:
Box jump x 5 (mid-thigh+)
Pull-up x 10
Week 6
This will be the last week of the cycle. Maxes on Saturday. Next week will be a light transition week into the next cycle.
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Tuesday August 17 2010
Comments (0)
- Snatch - 90-95% x 1
- Clean & Jerk - 90-95% x 1
- Back squat - 90% x 1 x 5
- Good morning - 3 x 8 light
Notes: On snatch/CJ aim for a single in each between 90-95%. If you need to keep it lighter, do it.
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Wednesday August 18 2010
Comments (5)
- Power clean - 75% x 2 x 5
- Snatch balance - max for day
- Clean pull - 95% x 3 x 3
3 sets; no rest:
20 knees to elbows
20 plate topside halfmoons
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Thursday August 19 2010
Comments (1)
- Snatch - 85-90% x 1
- Clean & jerk - 85-90% x 1
- Front squat - 95% x 1 x 2
- Ab work of choice
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Friday August 20 2010
Comments (2)
Rest
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Saturday August 21 2010
Comments (3)
- Snatch - max
- Clean & jerk - max
- Back squat - max
- Stiff-legged deadlift - 3 x 5
Notes: Take a 10 minute rest between the first 3 exercises but stay warm.
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Sunday August 22 2010
Comments (0)
Rest
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Monday August 23 2010
Comments (7)
- Snatch - 65% x 1 x 3
- Clean & jerk - 60% x 1 x 3
- Snatch pull - 80% (of snatch) x 3 x 3
- Snatch deadlift - 90% (of snatch) x 3 x 3
- Front squat - 65% x 4 x 3
This a transition week preparing for the next cycle.
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Tuesday August 24 2010
Comments (3)
- Power snatch - 70% x 1 x 3
- Power clean + power jerk - 70% x 1 x 3
- Overhead squat - 70% x 1; 60% x 3 x 2
3 sets; no rest:
Pull-ups x max consecutive (minimum 10)
2-arm DB hang muscle snatch x 10
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Wednesday August 25 2010
Comments (3)
- Snatch - 60% x 1 x 3
- Clean & jerk - 65% x 1 x 3
- Clean pull - 80% (of clean) x 3 x 3
- Clean deadlift - 90% (of clean) x 3 x 3
- Back squat - 65% x 5 x 3
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Thursday August 26 2010
Comments (3)
- Jerk - 70% x 1 x 3
- 2-position snatch (floor, mid-thigh) - 60% x 3 sets
- 2-position clean (floor, mid-thigh) - 60% x 3 sets
4 sets; no rest:
2-arm KB push press x 15
KB swing x 15
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Friday August 27 2010
Comments (0)
Rest
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Saturday August 28 2010
Comments (2)
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- Good morning - 3 x 10 light
- Planks - front/side x 2 sets
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Sunday August 29 2010
Comments (0)
Rest
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