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Monday June 18 2012
Comments (7)
- Back Squat - 70% x 3 x 5
- Snatch Pull - 85% (of snatch) x 3 x 2, 90% x 3 x 2
- Halting Snatch Deadlift (upper thigh) - 75% (of snatch) x 3 x 3
- SLDL - 3x5
Week 1 of 6
This is a 6-week preparatory cycle.
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Tuesday June 19 2012
Comments (7)
- Snatch + Pause Overhead Squat - 65% x 2+1 x 3, 70% x 2+1 x 2
- Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 4
- Push Press - 75% x 5 x 3
With no rest:
600 m row
10 bent row
400 m row
10 bent row
200 m row
10 bent row
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Wednesday June 20 2012
Comments (7)
- Front Squat - 65% x 2 x 5
- Clean Pull - 85% (of clean) x 3 x 2, 90% x 3 x 2
- Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3
- Good Morning - 3 x 5
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Thursday June 21 2012
Comments (3)
- Power Clean + Clean + Jerk - 65% (of clean) x 1+1+1 x 4
- Mid-Hang Snatch - 60% x 3 x 4
- Snatch Push Press + Overhead Squat - 70% (of snatch) x 4+1 x 3
3 sets: no rest:
10 DB hang power clean + push press
1 rope climb (or 10 rope pull-ups)
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Friday June 22 2012
Comments (0)
Rest Day
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Saturday June 23 2012
Comments (1)
- Back Squat - 75% x 3 x 5
- Snatch - heavy single
- Clean & Jerk - heavy single
- Weighted Lunge - 3 x 5/leg
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Sunday June 24 2012
Comments (0)
Rest Day
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Monday June 25 2012
Comments (2)
- Back Squat - 75% x 3 x 5
- Snatch Pull - 90% (of snatch) x 3 x 5
- Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3 x 3
- SLDL - 3 x 5
Week 2 of 6
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Tuesday June 26 2012
Comments (2)
- Snatch + Pause Overhead Squat - 70% x 3+1 x 5
- Power Clean + Power Jerk - 75% (of PC) x 2(1+1) x 5
- Push Press - 75% x 5 x 3
4 sets; no rest:
6 DB hang power snatch / arm
10 pull-ups
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Wednesday June 27 2012
Comments (3)
- Front Squat - 70% x 2 x 5
- Clean Pull - 90% (of clean) x 3 x 5
- Halting Clean Deadlift - 85% (of clean) x 3 x 3
- Good Morning - 3 x 5
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Thursday June 28 2012
Comments (1)
- Power Clean + Clean + Jerk - 70% (of CJ) x 1+1+1 x 5
- MId-Hang Snatch - 65% x 3 x 5
- Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 3
3 sets; no rest:
4 (1 KB clean + 3 push press) / arm
12 KB chainsaw row / arm
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Friday June 29 2012
Comments (0)
Rest Day
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Saturday June 30 2012
Comments (0)
- Back Squat - 80% x 3 x 5
- Snatch - heavy single; 75% (of HS) x 2 x 3
- Clean & Jerk - heavy single; 75% (of HS) x 2+1 x 3
- Weighted Lunge - 3 x 8/leg
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Sunday July 1 2012
Comments (0)
Rest Day
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Monday July 2 2012
Comments (0)
- Front Squat - 70% x 2 x 5
- Snatch Pull - 90% (of snatch) x 3 x 3, 95% x 3 x 2
- Halting Snacth Deadlift (upper thigh) - 85% (of snatch) x 3 x 2, 90% x 3
- SLDL - 3 x 5
Week 3 of 6
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Tuesday July 3 2012
Comments (0)
- Snatch + Pause Overhead Squat - 70% x 3+1 x 3, 75% x 3+1 x 2
- Power Clean + Power Jerk - 75% x 2(1+1) x 3, 80% x 2(1+1) x 2
- Push Press - 75% x 5, 80% x 5 x 2
3 sets; no rest:
8 KB snatch/arm
12 chin-ups
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Wednesday July 4 2012
Comments (0)
- Back Squat - 85% x 2 x 5
- Clean Pull - 90% (of clean) x 3 x 3, 95% x 3 x 2
- Halting Clean Deadlift - 85% (of clean) x 3 x 2, 90% x 3
- Good Morning - 3 x 5
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Thursday July 5 2012
Comments (0)
- Power Clean + Clean + Jerk - 75% (of clean) x 1+1+1 x 3, 80% x 1+1+1 x 2
- Mid-Hang Snatch - 65% x 3 x 3, 70% x 3 x 2
- Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 2, 80% x 5+1
4 sets; no rest:
10 plate topside halfmoons/side
5 KB clean/arm
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Friday July 6 2012
Comments (0)
Rest Day
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Saturday July 7 2012
Comments (0)
- Front Squat - 70% x 2 x 5
- Snatch - heavy single
- Clean & Jerk - heavy single
- Weighted Lunge - 3 x 8/leg
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Sunday July 8 2012
Comments (0)
Rest Day
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Monday July 9 2012
Comments (2)
- Back Squat - 85% x 3 x 4
- Snatch Pull - 90% (of snatch) x 3, 95% x 3 x 3
- Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3, 90% x 3 x 2
- SLDL - 3 x 5
Week 4 of 6
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Tuesday July 10 2012
Comments (3)
- Snatch + Pause Overhead Squat - 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2
- Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1) x 4
- Push Press - 80% x 5, 85% x 3 x 2
3 sets:
5 box jumps (mid-thigh +); no rest
max rep push-ups (stop short of failure); rest 30 sec
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Wednesday July 11 2012
Comments (0)
- Front Squat - 70% x 2 x 5
- Clean Pull - 90% (of clean) x 3, 95% x 3 x 3
- Halting Clean Deadlift (mid-thigh) - 85% (of clean) x 3, 90% x 3 x 2
- Good Morning - 3 x 5
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Thursday July 12 2012
Comments (0)
- Power Clean + Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 4
- Mid-Hang Snatch - 65% x 3, 70% x 3 x 4
- Snatch Push Press + Overhead Squat - 75% x 5+1, 80% x 5+1
4 sets; no rest:
1 min jump rope
10 pull-ups
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Friday July 13 2012
Comments (0)
Rest Day
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Saturday July 14 2012
Comments (3)
- Back Squat - 90% x 1 x 5
- Snatch - heavy single
- Clean & Jerk - heavy single
- Weighted Lunge - 3 x 6/eg
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Sunday July 15 2012
Comments (1)
Rest Day
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Monday July 16 2012
Comments (0)
- Front Squat - 70% x 2 x 5
- Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3
- Halting Snatch Deadlift - 90% (of snatch) x 3, 95% x 3
- SLDL - 3 x 5
Week 5 of 6
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Tuesday July 17 2012
Comments (1)
- Snatch + Pause Overhead Squat - 70% x 2+1, 75% x 2+1, 80% x 2+1 x 2
- Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1), 85% x 1+1 x 2
- Push Press - 85% x 3 x 2, 90% x 3
3 sets; no rest:
10 Chinese DB rows/arm
10 topside plate halfmoons/side
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Wednesday July 18 2012
Comments (2)
- Back Squat - 90% x 2 x 3
- Clean Pull - 95% (of clean) x 3 x 2, 100% x 3
- Halting Clean Deadlift - 90% (of clean) x 3, 95% x 3
- Good Morning - 3 x 5
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Thursday July 19 2012
Comments (0)
- Power Clean + Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 2, 85% x 1+1+1
- Mid-Hang Snatch - 65% x 3, 70% x 3 x 2, 73% x 3
- Snatch Push Press + Pause Overhead Squat - 80% (of snatch) x 5+1 x 3
3 sets; no rest:
12 KB clean + press/arm
300 m row
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Friday July 20 2012
Comments (0)
Rest Day
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Saturday July 21 2012
Comments (1)
- Front Squat - 70% x 2 x 5
- Snatch - heavy single
- Clean & Jerk - heavy single
- Weighted Lunge - 3 x 6/leg
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Sunday July 22 2012
Comments (0)
Rest Day
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Monday July 23 2012
Comments (1)
- Back Squat - 95% x 1 x 3
- Snatch Pull - 90% (of snatch) x 2 x 2
- Halting Snatch Deadlift (upper thigh) - 90% (of snatch) x 2 x 2
- SLDL - 3 x 5
Week 6 of 6
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Tuesday July 24 2012
Comments (1)
- Power Clean + Jerk - 80% (of PC) x 1+1 x 3
- Mid-Hang Snatch - 70% x 3 x 3
- Snatch Push Press + Overhead Squat - 5+1 heavy as possible
3 sets; no rest:
90 sec jump rope
10 chin-ups
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Wednesday July 25 2012
Comments (0)
- Front Squat - 70% x 2 x 5
- Clean Pull - 90% (of clean) x 2 x 3
- Halting Clean Deadlift (mid-thigh) - 90% (of clean) x 2 x 2
- Tech exercise of choice - 15 min
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Thursday July 26 2012
Comments (5)
- Snatch - 70% x 2 x 3
- Power Clean + Power Jerk - 80% x 2(1+1), 85% x 1+1, 90% x 1+1
- Push Press - 80% x 3, 85% x 2, heavy single
3 sets; no rest:
15 push-ups
10 DB hang power clean
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Friday July 27 2012
Comments (0)
Rest Day
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Saturday July 28 2012
Comments (1)
- Back Squat - max
- Snatch - heavy single
- Clean & Jerk - heavy single
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Sunday July 29 2012
Comments (0)
Rest Day
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