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Monday March 26 2012
Comments (11)
- Back Squat - 65% x 10 x 3
- Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
- Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
- Overhead Squat - 65% x 3 x 5
Week 1 of 4 (1 of 12)
This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle.
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Tuesday March 27 2012
Comments (4)
- Jerk behind the neck - 70% x 3 x 5
- Push Press - 75% x 5 x 4
- Jerk dip squat - 80% (of jerk) x 5 x 3
3 sets; no rest:
2 min jump rope
15 pull-ups
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Wednesday March 28 2012
Comments (8)
- Back Squat - 75% x 5 x 5
- Block (or hang) Clean (mid-thigh) - 65% x 3 x 5
- Halting Clean Deadlift - 80% (of clean) x 3 x 3
- SLDL - 60% (of back squat) x 5 x 3
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Thursday March 29 2012
Comments (5)
- Power Snatch - 65% x 3 x 4
- Power Clean - 65% x 3 x 4
- Power Jerk - 65% x 3 x 4
- Snatch High-Pull - 70% x 5 x 3
3 sets; no rest:
600 m row
15 DB push press
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Friday March 30 2012
Comments (0)
Rest Day
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Saturday March 31 2012
Comments (8)
- Back Squat - 80% x 3 x 8
- Snatch - 70% x 3 x 2, 75% x 2 x 3
- Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3
- Snatch High-Pull - 70% (of snatch) x 3 x 3
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Sunday April 1 2012
Comments (0)
Rest Day
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Monday April 2 2012
Comments (1)
- Back Squat - 70% x 10 x 3
- Block (or hang) snatch (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
- Halting Snatch Deadlift (hip) - 80% (of snatch) x 3, 85% x 3 x 2
- Overhead Squat - 65% x 3 x 2, 70% x 3 x 3
Week 2 of 4 (2 of 12)
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Tuesday April 3 2012
Comments (2)
- Jerk behind the neck - 75% x 3 x 5
- Push Press - 75% x 5 x 2, 80% x 5 x 2
- Jerk Dip Squat - 85% (of jerk) x 5 x 3
4 sets; no rest:
10 pull-ups
15 KB swings
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Wednesday April 4 2012
Comments (2)
- Back Squat - 80% x 5 x 5
- Block (or hang) Clean (mid-thigh) - 65% x 3 x 2, 70% x 3 x 3
- Halting Clean Deadlift (upper thigh) - 80% (of clean) x 3, 85% x 3 x 2
- SLDL - 65% (of back squat) x 5 x 3
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Thursday April 5 2012
Comments (0)
- Power Snatch - 65% x 3 x 2, 70% x 3 x 2
- Power Clean - 65% x 3 x 2, 70% x 3 x 2
- Power Jerk - 65% x 3 x 2, 70% x 3 x 2
- Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3
4 sets; no rest:
10 1-arm KB push press/side
200 rope jumps (or 2 min max)
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Friday April 6 2012
Comments (0)
Rest Day
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Saturday April 7 2012
Comments (2)
- Back Squat - 85% x 3 x 8
- Snatch - 75% x 3 x 3, 80% x 2 x 2
- Clean & Jerk - 75% x 3 x 2, 80% x 2 x 2
- Snatch High-Pull - 70% (of snatch) x 3, 75% x 3 x 2
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Sunday April 8 2012
Comments (0)
Rest Day
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Monday April 9 2012
Comments (7)
- Back Squat - 73% x 10 x 3 (up wt on last set if you can - no failed reps)
- Block (or hang) snatch (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
- Halting Snatch Deadlift (hip) - 85% x 3 x 3
- Overhead Squat - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
Week 3 of 4 (3 of 12)
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Tuesday April 10 2012
Comments (6)
- Jerk behind the neck - 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good)
- Push Press - 75% x 5, 80% x 5 x 2, 85% x 5
- Jerk Dip Squat - 85% (of jerk) x 5 x 3
For 5 min:
5 1-arm KB swing/arm
5 1-arm KB clean & push press/arm
5 1-arm KB snatch/arm
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Wednesday April 11 2012
Comments (1)
- Back Squat - 83% x 5 x 5 (up wt on last set if you feel good - no failed reps)
- Block (or hang) clean (mid-thigh) - 70% x 3 x 5 (up wt on last 2 sets if you feel good)
- Halting Clean Deadlift (upper thigh) - 85% x 3 x 3
- SLDL - 65% (of back squat) x 5, 70% x 5 x 3
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Thursday April 12 2012
Comments (3)
- Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 3
- Power Clean - 65% x 3, 70% x 3 x 2, 75% x 3
- Power Jerk - 65% x 3, 70% x 3 x 2, 75% x 3
- Snatch High-Pull - 75% (of snatch) x 5 x 3
5 (2-4-6 rep) ladders (60 total reps):
Chin-up
Dips
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Friday April 13 2012
Comments (0)
Rest Day
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Saturday April 14 2012
Comments (7)
- Snatch - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
- Clean & Jerk - 75% x 3, 80% x 3, 85% x 2, 80% x 2 x 2
- Back Squat - 88% x 3 x 8 (up wt on last set if you feel good)
- Snatch High-Pull - 75% (of snatch) x 3 x 3
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Sunday April 15 2012
Comments (0)
Rest Day
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Monday April 16 2012
Comments (0)
- Snatch - 60% x 2 x 5
- Clean & Jerk - 60% x 1 x 5
- Back squat - 50% x 2 x 3 (focus on acceleration up)
This will be a very light and easy week in preparation for max back squat testing on Saturday.
Week 4 of 4 (4 of 12)
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Tuesday April 17 2012
Comments (5)
- Power Snatch - 60% x 1 x 4, 70% x 1 x 3
- Power Clean & Power Jerk - 60% x 1 x 4, 70% x 1 x 3
- Squat jump - 3 x 3
3 sets; no rest:
10 DB row/arm
10 1-arm DB bench press/arm
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Wednesday April 18 2012
Comments (1)
- Snatch - 60% x 1 x 5
- Clean & Jerk - 60% x 1 x 5
- Back Squat - 40% x 2 x 3 (focus on acceleration up)
- Squat jump - 3 x 3
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Thursday April 19 2012
Comments (3)
- Hang Power Snatch - 60% x 1 x 5
- Hang Power Clean & Power Jerk - 60% x 1 x 5
- Box Jump - 3 x 3
3 sets; no rest:
15 pull-ups
10 1-arm KB press/arm
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Friday April 20 2012
Comments (0)
Rest Day
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Saturday April 21 2012
Comments (16)
- Back Squat - test max
- Snatch - heavy single
- Clean & Jerk - heavy single
Don't expect snatch and clean & jerk PRs today. Do what you can, and if you don't break 80%, throw in a few more singles between 70-80%.
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Sunday April 22 2012
Comments (1)
Rest Day
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