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Monday April 23 2012
Comments (0)
- Back Squat - 65% x 10 x 3
- Block Snatch (knee) - 70% x 3 x 5
- Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 4
- Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1 +2 x 4
This is really a continuation of the previous 4 weeks in a 12 week cycle, but can be a standalone 4-week training block as well.
Week 1 of 4 (5 of 12)
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Tuesday April 24 2012
Comments (0)
- Jerk - 70% x 3 x 5
- Push Press - 75% x 5 x 2, 80% x 4 x 2
- Snatch High-Pull - 70% x 5 x 2, 75% x 5 x 2
4 sets; no rest:
400 m row
10 1-arm KB clean + press/arm
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Wednesday April 25 2012
Comments (0)
- Back Squat - 75% x 5 x 5
- Block Clean (knee) - 70% x 3 x 5
- Clean Pull on 2" Riser - 90% (of clean) x 3 x 4
- SLDL - 60% (of back squat) x 5 x 3
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Thursday April 26 2012
Comments (0)
- Power Snatch - 65% x 3 x 4
- Power Clean + Power Jerk - 65% (of PC) x 3 x 4
- Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3
5 sets; no rest:
8 pull-ups
8 ring push-ups
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Friday April 27 2012
Comments (0)
Rest Day
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Saturday April 28 2012
Comments (0)
- 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
4 sets; no rest:
2 min jump rope
20 KB swings
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Sunday April 29 2012
Comments (0)
Rest Day
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Monday April 30 2012
Comments (0)
- Back Squat - 70% x 10 x 3
- Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3 x 3
- Snatch Pull on 2" Riser - 90% (of snatch) x 3 x 2, 95% x 3 x 2
- Heaving Snatch Balance + Overhead Squat - 65% (of OHS) x 1+2 x 2, 70% x 1+2 x 2
Week 2 of 4 (6 of 12)
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Tuesday May 1 2012
Comments (2)
- Jerk - 70% x 3 x 2, 75% x 3 x 3
- Push Press - 80% x 4 x 3, 85% x 3
- Snatch High-Pull - 75% (of snatch) x 5 x 4
5 rounds; no rest:
90 sec jump rope
12 KB snatch/arm
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Wednesday May 2 2012
Comments (0)
- Back Squat - 80% x 5 x 5
- Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3 x 3
- Clean Pull on 2" Riser - 90% (of clean) x 3 x 2, 95% x 3 x 2
- SLDL - 65% (of BS) x 5 x 3
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Thursday May 3 2012
Comments (0)
- Power Snatch - 65% x 3 x 2, 70% x 3 x 2
- Power Clean + Power Jerk - 65% (of PC) x 65% x 3 x 2, 70% x 3 x 2
- Snatch High-Pull - 75% x 3 x 3
4 sets; no rest:
15 DB chainsaw rows/arm
10 DB push press
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Friday May 4 2012
Comments (0)
Rest Day
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Saturday May 5 2012
Comments (0)
- Back Squat - 85% x 3 x 8
- Snatch - 75% x 3 x 3, 80% x 2 x 2
- Clean & Jerk - 75% x 3 x 3, 80% x 2 x 2
3 sets; no rest:
400 m row - 30 sec easy/30 sec sprint
10 plate topside halfmoons / side
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Sunday May 6 2012
Comments (0)
Rest Day
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Monday May 7 2012
Comments (0)
- Back Squat - 73% x 10 x 3
- Block (or hang) Snatch (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
- Snatch Pull on Riser - 95% (of snatch) x 3 x 4
- Heaving Snatch Balance + Overhead Squat - 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2
Week 3 of 4 (7 of 12)
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Tuesday May 8 2012
Comments (0)
- Jerk - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
- Push Press - 80% x 4, 85%x 3 x 3
- Snatch High-Pull - 75% (of snatch) x 5 x 2, 80% x 5 x 2
40 sec on / 20 sec rest x 5 minutes:
15 KB swings
15 push-ups
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Wednesday May 9 2012
Comments (0)
- Back Squat - 83% x 5 x 5
- Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
- Clean Pull on Riser - 95% (of clean) x 3 x 4
- SLDL - 65% (of back squat) x 5, 70% x 5 x 2
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Thursday May 10 2012
Comments (0)
- Power Snatch - 65% x 3, 70% x 3 x 2, 75% x 2
- Power Clean + Power Jerk - 65% (of PC) x 3, 70% x 3 x 2, 75% x 2
- Snatch High-Pull - 75% (of snatch) x 3, 80% x 3 x 2
4 sets; no rest:
5 (1 pull-up + 1 hanging leg raise)
10 shoulder-to-shoulder sandbag push press
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Friday May 11 2012
Comments (0)
Rest Day
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Saturday May 12 2012
Comments (0)
- Back Squat - 88% x 3 x 8
- 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
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Sunday May 13 2012
Comments (0)
Rest Day
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Monday May 14 2012
Comments (0)
- Snatch - 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2
- Power Clean - 60% x 2 x 2, 70% x 2 x 3
- Jerk - 65% x 3 x 2, 70% x 3 x 2
- Squat jump - 4 x 3
Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump.
Week 4 of 4 (8 of 12)
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Tuesday May 15 2012
Comments (0)
- Mid-hang power snatch - 60% x 2 x 5
- Pull-ups - 40 total
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Wednesday May 16 2012
Comments (2)
- Push Press - text max
- High-Hang Snatch - 50% x 2 x 5
- Power Clean & Jerk - 60% x 1 x 5
- Squat Jump - 3 x 3
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Thursday May 17 2012
Comments (2)
- Power Snatch - 60% x 1 x 5
- Power Clean & Power Jerk - 60% x 1 x 5
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Friday May 18 2012
Comments (0)
Rest Day
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Saturday May 19 2012
Comments (2)
- Back Squat - test max
- Snatch - heavy single
- Clean & Jerk - heavy single
Don't expect PRs on the snatch and CJ today. If your heavy single is less thn 85%, get some additional singles in between 75-80% afterward.
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Sunday May 20 2012
Comments (0)
Rest Day
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