Training Cycles for Olympic Weightlifting and Weight Lifting

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Olympic weightlifting, strength and conditioning, fitness Workouts - Training Cycles - Catalyst Athletics

Classic / Position Cycle
12 weeks

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This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.

See the video demonstrating the warm-up series for this cycle here.

	Monday December 6 2010 Comments (18) Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 2 sets Power snatch + overhead squat + snatch (2 sec pause in bottom of each) - 3 sets Push press + jerk behind neck + jerk (5 sec hold in split position) - 3 sets Jerk dip squat - 3 x 3 2 sets; no rest: A1. Weighted back extension (dumbbell or barbell behind neck) x 10 A2. Front/side planks - weighted, 10 sec hold x 1 each Transition week


	Tuesday December 7 2010 Comments (6) Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press Snatch segment pull (1", knee, hip, finish) + snatch pull - (1 + 1) x 2 x 3 sets Snatch - 60% x 3 x 3 Snatch push press + overhead squat - 3 + 1 x 3 3 sets; no rest: A1. Bent row x 5 A2. Jack knives x 15


	Wednesday December 8 2010 Comments (4) Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets Power clean + front squat + clean + jerk (3 sec pause in split) - 3 sets Hang snatch high-pull, flat footed - 3 x 4 Front squat - 65% x 4 x 3 3 sets; no rest: A1. Back extension (5 sec pause in top) x near max reps A2. Standing plate twist x 10/side


	Thursday December 9 2010 Comments (5) Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press Clean segment pull (1", knee, hip, finish) + clean pull - (1 + 1) x 2 x 3 sets Clean & jerk - 60% x 3 + 1 x 3 Snatch balance - 3 x 3 3 sets; no rest: A1. Seated good morning x 5 A2. GHD reverse crunch x max


	Friday December 10 2010 Comments (2) Rest Day


	Saturday December 11 2010 Comments (7) Your choice of warm-up series x 3 sets Snatch - after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day Clean & jerk - same as snatch Pause back squat (3 sec pause in bottom) - 65% x 3 x 2 3 sets; no rest: A1. Stiff-legged deadlift x 5 A2. Weighted planks front/side x 10 sec hold Notes: Focus on accelerating up maximally in back squat.


	Sunday December 12 2010 Comments (1) Rest Day


	Monday December 13 2010 Comments (9) Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets Power snatch + OHS + snatch (2 sec pause in bottom) - 5 sets Push press + jerk behind neck + jerk (5 sec hold in split) - 5 sets Jerk dip squat - 5 x 3 3 sets; no rest: A1. Weighted back extension x 10 A2. Weighted planks - front/side x 10 sec hold Week 1 of 11 Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.


	Tuesday December 14 2010 Comments (7) Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 3 x 4 sets Snatch - 60% x 3 x 5 Snatch push press + OHS - 5 x 3+1 3 sets; no rest: A1. Bent row x 5 A2. Jack knife x 15 Notes: If jack knives (bent knees) are too easy for you, upgrade to V-ups (straight knees).


	Wednesday December 15 2010 Comments (0) Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets Power clean + front squat + clean + jerk (5 sec pause in split) - 5 sets Hang snatch high-pull, flat-footed - 4 x 4 Front squat - 75% x 4 x 4 3 sets; no rest: A1. Back extension (5 sec pause in top) x max reps A2. Standing plate twists - 10/side


	Thursday December 16 2010 Comments (9) Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 3 x 4 sets Clean & jerk - 60% x 3 + 1 x 5 Snatch balance - 5 x 3 3 sets; no rest: A1. Seated good morning x 5 A2. GHD reverse crunch x max


	Friday December 17 2010 Comments (2) Rest Day


	Saturday December 18 2010 Comments (0) Your choice of warm-up series x 4 sets Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day Clean & jerk - same as snatch Pause back squat (3 sec pause) - 75% x 3 x 3 Back squat - 75% of your pause squat weight x 5 x 3 4 sets; no rest: A1. Stiff-legged deadlift x 5 A2. Weighted planks - front/side - 10 sec hold


	Sunday December 19 2010 Comments (3) Rest Day


	Monday December 20 2010 Comments (4) Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets Jerk dip squat - 5 x 3 3 sets; no rest: 10 1-arm KB swings per arm 10 1-arm KB push press per arm 10 sit-ups Add weight to all exercises from last week. Be smart about your increases - make the weights challenging, but remember that every rep of every set must be done as close to perfectly as possible. You don't need to increase equally among exercises. Week 2 of 11


	Tuesday December 21 2010 Comments (4) Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 2 x 4 sets Snatch - 65% x 3 x 5 Snatch push press + OHS - 5 x 3+1 3 sets: no rest: 10 DB chainsaw rows/side 15 jackknife sit-ups You're doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps. Go heavy on the DB chainsaw rows - use your whole body to get the weight up.


	Wednesday December 22 2010 Comments (9) Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets Hang snatch high-pull, flat-footed - 4 x 4 Front squat - 75% x 4 x 6 3 sets; no rest: 10 KB cross-chops/side 10 KB topside halfmoons


	Thursday December 23 2010 Comments (1) Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 2 x 4 sets Clean & jerk - 65% x (3 + 1) x 5 Snatch balance - 5 x 3 6 sets; no rest: 5 KB snatch/arm 5 Turkish get-up sit-up/arm Add weight to the clean segment pulls and snatch balances from last week, but remember, not more than allows excellent execution of each rep.


	Friday December 24 2010 Comments (2) Rest Day Or do tomorrow's workout if you can't train tomorrow.


	Saturday December 25 2010 Comments (3) Your choice of warm-up series x 4 sets Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day Clean & jerk - same as snatch Pause back squat (3 sec pause) - 3 x 3 Back squat - 80% of your pause squat weight x 5 x 3; max 2 min rest between sets 4 sets; no rest: A1. Stiff-legged deadlift x 5 A2. Weighted planks - front/side - 10 sec hold Add weight to the pause back squats from last week based on feel; probably 3-5%.


	Sunday December 26 2010 Comments (0) Rest Day


	Monday December 27 2010 Comments (1) Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets Jerk dip squat - 5 x 3 3 sets; no rest: 10 sandbag power clean 10 hanging leg raise Week 3 of 11 Add weight to all exercises today. Next week will be a lighter week, so push your weight increases this week.


	Tuesday December 28 2010 Comments (1) Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 4 sets Snatch - 70% x 3 x 5 Snatch push press + OHS - 5 x 3+1 4 sets: 6 pull-ups; no rest 5 jackknife sit-ups; 30 sec rest Add weight to the segment pull + pull and the snatch push press + OHS from last week. You should be able to go significantly heavier on the pulls with only one rep of each per set.


	Wednesday December 29 2010 Comments (1) Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets Hang snatch high-pull, flat-footed - 4 x 4 Front squat - 8 x 4 3 sets; no rest: 20 KB swings 10 windshield wipers Increase weight on all exercises from last week. You may need to keep the increase on the squats minimal depending on how tough they were last week - notice you have another 2 sets this week.


	Thursday December 30 2010 Comments (0) Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 4 sets Clean & jerk - 70% x (3 + 1) x 5 Snatch balance - 5 x 3 3 sets; no rest: 15 Chinese DB rows 25 sit-ups Add weight to the clean pulls and snatch balances from last week. Clean pulls should be significantly heavier with only 1 rep of each per set this week. Go heavy on the DB rows - you should need to use some body English to get the DB all the way up.


	Friday December 31 2010 Comments (0) Rest Day Or do tomorrow's workout if you won't be training.


	Saturday January 1 2011 Comments (0) Your choice of warm-up series x 4 sets Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day Clean & jerk - same as snatch Pause back squat (3 sec pause) - 3 x 3 Back squat - 85% of your pause squat weight x 5 x 3


	Sunday January 2 2011 Comments (0) Rest Day


	Monday January 3 2011 Comments (4) Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 3 sets Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 4 sets Push press + jerk behind neck + jerk (5 sec hold in split) x 4 sets Jerk dip squat - 4 x 3 Front/side planks - 30 sec hold each, no weight x 2 This is a back-off week. Reduce weights on power snatch/OHS, jerk complex and jerk dip squats by 10% from last week. Week 4 of 11


	Tuesday January 4 2011 Comments (4) Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets Snatch - 65% x 3 x 4 Snatch pull - 3 x 3 - use weight from last week's segment pulls Snatch push press + OHS - 4 x 2+1 5 sets (5 min total): KB clean + push press x 20 seconds/arm 20 sec rest


	Wednesday January 5 2011 Comments (4) Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 3 sets Power clean + front squat + clean + jerk (3 sec pause in split) - 4 sets Hang snatch high-pull, flat-footed - 3 x 4 Front squat - 5 x 3 with last week's weight 3 sets; no rest: 10 KB cross-chops/side 10 DB chainsaw rows Reduce weight on clean & jerk complex and high pull by 10% from last week.


	Thursday January 6 2011 Comments (0) Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets Clean & jerk - 65% x (3 + 1) x 4 Clean pull - 3 x 3 at last week's segment pull weight Snatch balance - 4 x 2, 10% lighter than last week 3 sets; no rest: 1 min jump rope 20 KB swings


	Friday January 7 2011 Comments (1) Rest Day


	Saturday January 8 2011 Comments (2) Your choice of warm-up series x 3 sets Snatch - (75%x2, 80%x1, 85%x1) x 2 Clean & jerk - (75%x2, 80%x1, 85%x1) x 2 Pause back squat (3 sec pause) - 3 x 2 with last week's weight Repeat twice: For 2 min, with 50%+ BW sandbag: -Clean sandbag to one shoulder -Push press to other shoulder -Drop and repeat on other side After 2 min, rest 30 sec, then: Max consecutive pull-ups, or minimum of 10 reps


	Sunday January 9 2011 Comments (0) Rest Day


	Monday January 10 2011 Comments (1) Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 5 sets Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets Jerk dip squat - 5 x 3 3 sets; no rest: 10 Hanging leg raise 10 KB snatch/arm Week 5 of 11


	Tuesday January 11 2011 Comments (5) Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets Snatch segment pull (1", knee, hip,finish) + snatch - (2+1) x 3 sets Snatch - 70% x 3 x 5 Snatch pull - 80%x3, 85%x3, 90%x3 Snatch push press + OHS - 5 x 2+1 Feel out a weight for the snatch segment pulls + snatch. This should be lighter than your segment pull + pull from earlier in the cycle. For snatch push press + OHS, add weight from week 3.


	Wednesday January 12 2011 Comments (0) Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 4 sets Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets Hang snatch high-pull, flat-footed - 4 x 4 Front squat - 5 x 3; 2-3% heavier than last week 5 sets; no rest: 5 sandbag halfmoons/side - 25% BW 5 pull-ups Add weight from week 3 to the high-pulls and clean & jerk complex.


	Thursday January 13 2011 Comments (0) Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1", knee, hip, finish) + clean - (2+1) x 4 sets Clean & jerk - 70% x (3 + 1) x 5 Clean pull - 80%x3, 85%x3, 90%x3 Snatch balance - 5 x 2 Clean segment pulls + cleans should be about the same % of max as your snatch segment/snatch on Tuesday. Take the weight up on snatch balances from week 3.


	Friday January 14 2011 Comments (7) Rest Day


	Saturday January 15 2011 Comments (2) Your choice of warm-up series x 4 sets Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day Clean & jerk - same as snatch Pause back squat (3 sec pause) - 3 x 3 3 sets; no rest: 20 weighted sit-ups 10 KB push press


	Sunday January 16 2011 Comments (0) Rest Day


	Monday January 17 2011 Comments (0) Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets Jerk dip squat - 5 x 3 3 sets; no rest: 2 min jump rope 10 KB cross-chops/side Add weight from last week to the snatch and jerk complexes and the dip squats. Week 6 of 11


	Tuesday January 18 2011 Comments (8) Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets Snatch segment pull (1", knee, hip,finish) + snatch - (1+1) x 4 sets Snatch - 75% x 2 x 5 Snatch pull - 85%x3, 90%x3, 95%x3 Snatch push press + OHS - 5 x 2+1 Add weight from last week to the snatch segment pulls + snatch and the snatch push press + OHS.


	Wednesday January 19 2011 Comments (0) Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 4 sets Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets Hang snatch high-pull, flat-footed - 4 x 4 Front squat - 5 x 3; 2-3% heavier than last week 5 sets; no rest: 150 m row 10 push-ups Add weight from last week to the clean & jerk complex and snatch high pulls.


	Thursday January 20 2011 Comments (1) Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1", knee, hip, finish) + clean - (1+1) x 4 sets Clean & jerk - 75% x (2 + 1) x 5 Clean pull - 85%x3, 90%x3, 95%x3 Snatch balance - 5 x 2 Add weight from last week to the clean segment pull + clean and snatch balances.


	Friday January 21 2011 Comments (0) Rest Day


	Saturday January 22 2011 Comments (0) Your choice of warm-up series x 4 sets Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day Clean & jerk - same as snatch Pause back squat (3 sec pause) - 3 x 2 Add weight from last week to the back squats.


	Sunday January 23 2011 Comments (0) Rest Day


	Monday January 24 2011 Comments (3) Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets Jerk dip squat - 5 x 3 3 sets; no rest: 15 ring rows 15 ring push-ups Add weight to all exercises from last week. This is the last week of loading for these exercises, so push the weights as much as you can. Week 7 of 11


	Tuesday January 25 2011 Comments (3) Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets Snatch - 80% x 2 x 5 Snatch pull - 90%x3, 95%x3, 100%x3 Snatch push press + OHS - 5 x 2+1 (add weight from last wk) Plank variations of choice


	Wednesday January 26 2011 Comments (0) Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 4 sets Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets Hang snatch high-pull, flat-footed - 4 x 4 Front squat - 5 x 3; 2-3% heavier than last week Add weight to the clean & jerk complex and snatch high pull from last week.


	Thursday January 27 2011 Comments (0) Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean & jerk - 80% x (2 + 1) x 5 Clean pull - 90%x3, 95%x3, 100%x3 Snatch balance - 5 x 2 (add weight from last wk) With a continuously running clock (4 total minutes): 30 sec KB snatch / arm 30 sec rest 30 sec KB clean & push press / arm 30 sec rest 60 sec KB swing


	Friday January 28 2011 Comments (1) Rest Day


	Saturday January 29 2011 Comments (0) Your choice of warm-up series x 4 sets Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day Clean & jerk - same as snatch Pause back squat (3 sec pause) - 3 x 2 (add weight from last wk) 3 sets; no rest: 10 sandbag power cleans 10 Plate top-side halfmoons


	Sunday January 30 2011 Comments (0) Rest Day


	Monday January 31 2011 Comments (0) Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 3 sets Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets Jerk dip squat - 5 x 3 4 sets; no rest: 15 KB swings 10 push-ups This is the final back-off week of the cycle. Reduce weights on the snatch/OHS complex, jerk complex and dip squats by 10%. Week 8 of 11


	Tuesday February 1 2011 Comments (1) Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets Snatch - 70% x 2 x 5 Snatch pull - 85% x 3 x 3 Snatch Push Press + OHS - 1+1 x 4 sets (10% lighter than last wk) Planks (front/side) - 3 x 1 min


	Wednesday February 2 2011 Comments (0) Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 3 sets Power clean + front squat + clean + jerk (3 sec pause in split) - 4 sets Hang snatch high-pull, flat-footed - 3 x 4 Front squat - 5 x 2; 5% lighter than last wk Reduce clean/jerk complex and high pull weights by 10% form last week.


	Thursday February 3 2011 Comments (2) Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets Clean & jerk - 70% x (2 + 1) x 5 Clean pull - 85% x 3 x 3 Snatch balance - 4 x 1; 10% lighter than last week


	Friday February 4 2011 Comments (0) Rest Day


	Saturday February 5 2011 Comments (0) Your choice of warm-up series x 3 sets Snatch - 85% x 1 x 3 Clean & jerk - 85% x 1 x 3 Back squat - 3 x 2; same wt as last week


	Sunday February 6 2011 Comments (0) Rest Day


	Monday February 7 2011 Comments (0) Snatch - heavy single CJ - heavy single Snatch Pull - 90% x 3 x 3 Front Squat - heavy single 3 sets; no rest: 15 KB swing 15 push-ups Week 9 of 11


	Tuesday February 8 2011 Comments (4) Snatch - 80% x 1 x 5 CJ - 80% x 1 x 5 Hang Snatch high-pull - 70% x 3 x 3 3 sets; 1 min rest: 400 m row


	Wednesday February 9 2011 Comments (1) Power snatch - heavy single Power clean & jerk - heavy single Clean pull - 90% x 3 x 3 Back squat - 95% x 1 Planks - front/side - 2 x max


	Thursday February 10 2011 Comments (3) Snatch - 80% x 1 x 5 CJ - 80% x 1 x 5 Hang clean high-pull - 70% x 3 x 3 3 sets: 20 KB cross-chops 15 pull-ups


	Friday February 11 2011 Comments (1) Rest Day


	Saturday February 12 2011 Comments (0) Snatch - heavy single CJ - heavy single Front squat - heavy single 5 min total: 1 min on / 30 sec off jump rope


	Sunday February 13 2011 Comments (0) Rest Day


	Monday February 14 2011 Comments (0) Snatch - heavy single Clean & Jerk - heavy single Snatch pull - 95% x 2 x 3 Front Squat - heavy single For 5 minutes: KB swing x 30 sec Jump rope x 30 sec Week 10 of 11


	Tuesday February 15 2011 Comments (0) Snatch - 85% x 1 x 3 Clean & Jerk - 85% x 1 x 3 Hang snatch high-pull - 75% x 2 x 3 Planks - front/side x 1 min x 3 sets


	Wednesday February 16 2011 Comments (0) Power snatch - heavy single Power clean & jerk - heavy single Clean pull - 95% x 2 x 3 Back squat - 85% x 3


	Thursday February 17 2011 Comments (2) Snatch - 85% x 1 x 3 Clean & Jerk - 85% x 1 x 3 Hang clean high-pull - 75% x 2 x 3 3 sets; no rest: max consecutive pull-ups max consecutive push-ups


	Friday February 18 2011 Comments (1) Rest Day


	Saturday February 19 2011 Comments (0) Snatch - 90-95% x 1 Clean & Jerk - 90-95% x 1 Front Squat - 90% x 2 3 sets; no rest: 10 kb clean & press/arm 20 sit-ups


	Sunday February 20 2011 Comments (0) Rest Day


	Monday February 21 2011 Comments (0) Snatch - 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1 Clean & jerk - 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1 Front squat - 85% x 2 Week 11 of 11 This is a taper week and the workload will be minimal. Resist the urge to throw in more other than some light ab and back work. We go for max snatch and clean & jerk on Saturday.


	Tuesday February 22 2011 Comments (0) Power snatch - 60% x 1, 65% x 1, 70% x 1, 60% x 1 x 3 Power Clean & Jerk - 60% x 1, 65% x 1, 70% x 1, 60% x 1 x 3


	Wednesday February 23 2011 Comments (0) Snatch - 60% x 1, 70% x 1, 50% x 1 x 3 Clean & jerk - 60% x 1, 70% x 1, 50% x 1 x 3


	Thursday February 24 2011 Comments (0) Snatch - 30-50% x 1 x 3-5 Clean & Jerk - 30-50% x 1 x 3-5


	Friday February 25 2011 Comments (0) Rest Day


	Saturday February 26 2011 Comments (3) Snatch - max Clean & Jerk - max Front or Back squat - max Rest 15 minutes between exercises.


	Sunday February 27 2011 Comments (0) Rest Day

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