2013
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Sunday June 23 2013
Rest Day
Saturday June 22 2013
- Snatch - 60%x2, 70%x2, 80%x2, 85%x2
- Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
- Snatch Pull - 90% x 3 x 4
- Clean Pull - 85% x 3 x 3
Friday June 21 2013
Rest Day
Thursday June 20 2013
- Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
- Clean & Jerk - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
- Front Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90% x 1 x 3
- Press - 4 x 3
3 sets; no rest:
15 Push Ups
15 Pull Ups
Wednesday June 19 2013
- Snatch - 60%x1, (65%x1, 70%x1, 75%x1) x 3 (% of full)
- Power Clean + Jerk - 60%x1, (65%x1, 70%x1, 75%x1) x 3 (% of full)
- Push Press - 60%x3, 65%x3, 70% x 2 x 3
- Good Morning - 4 x 4
Tuesday June 18 2013
- Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2
- Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
- Clean Pull - 90% x 3 x 4
- Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2
3 sets; no rest:
300m Row
15 KB Swings
Monday June 17 2013
- Snatch - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
- Clean & Jerk - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
- Front Squat - 60%x1, 70%x1, 80%x1, (85%x1, 90%x1, 95%x1) x 3
- Snatch Pull - 95% x 3 x 4
- Press - 4 x 4
Week 8 of 9
Sunday June 16 2013
Rest Day
Saturday June 15 2013
- Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 3
- Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1) x 3
- RDL - 90% x 4 x 4 (% of clean)
- Push Press - 60%x4, 65%x4, 70% x 4 x 2
Friday June 14 2013
Rest Day
Thursday June 13 2013
- Power Snatch - 60%x4, 65%x4, 70% x 4 x 3 (% of full)
- Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (4+1) x 3 (% of full)
- Front Squat + Jerk - 70% x (2+2), 80% x (2+2) x 4
- Front Squat - 85% x 3 x 4
- Press - 4 x 4
3 sets; no rest:
50 Double
12 Pull Ups
Wednesday June 12 2013
- Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 80% x 3 x 3
- Clean & Jerk - 60% x (1+1), 70% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1), 80% x (3+1) x 3
- RDL - 85% x 4 x 4 (% of clean)
Tuesday June 11 2013
- Power Snatch - 60%x3, 65%x3, 70%x3, 75%x1, 65%x3, 70%x3 (% of full)
- Power Clean + Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1),75% x (1+1), 65% x (3+1), 70% x (3+1) (% of full)
- Clean Pull - 90% x 3 x 4
- Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
3 sets; no rest:
20 KB Swings
12 DB Press
Monday June 10 2013
- Snatch - 60%x2,70%x2, 80%x2, 85%x2, 90%x1, 80%x2, 85%x2
- Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1), 90% x (1+1), 80% x (2+1), 85% x (2+1)
- Snatch Pull - 95% x 3 x 5
- Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 3
- Press - 4 x 4
Week 7 of 9
Sunday June 9 2013
Rest Day
Saturday June 8 2013
- Back Squat - 60%x2, 70%x2 80%x2, 85%x2
- Snatch - 60%x2, 70%x2, 80%x2, 85%x2
- Clean Pull + Clean - 60% x (3+1), 70% x (3+1), 75% x (3+1) x 3
- Power Jerk BNK - 60%x4, 65%x4, 70% x 3 x 3
- Front Squat - 60%x3, 70%x3, 80% x 3 x 2
- Good Morning - 4 x 8
Friday June 7 2013
Rest Day
Thursday June 6 2013
- Back Squat - 60%x3, 70%x3, 80%x3, 85%x2, 75% x 3 x 3
- Snatch Pull + Snatch - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
- Clean + FS + Jerk - 60% x (1+3+1), 70% x (1+3+1), 75% x (1+3+1) x 5
- Snatch DL on Riser - 90% x 4 x 4
- Power Snatch + Snatch Push Press - 60% x (3+3), 65% x (3+3), 70% x (2+3) x 3 (% of full)
- Press - 4 x 5
3 sets; no rest:
20 KB Swings
12 Pull Ups
Wednesday June 5 2013
- Snatch - 60%x2, 70%x2, 80% x 2 x 4
- Clean & Jerk - 60%x2, 70%x2, 80% x (2+1) x 3
- Power Clean + Push Press - 60% x (1+3), 65% x (1+3), 70% x (1+3) x 3 (% of full)
- Good Morning - 4 x 8
Tuesday June 4 2013
- Back Squat - 60%x4, 70%x4, 80% x 4 x 4
- Power Snatch + OHS - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 2 (% of full)
- Power Clean + Power Jerk - 60% x (3+3), 65% x (3+2), 70% x (3+2) x 2 (% of full)
- Clean High-Pull - 80%x3, 85%x3, 90% x 2 x 4
3 sets; no rest:
15 DB Press
15 DB Bent Row
Monday June 3 2013
- Snatch - 60% x 3,70% x 3, 80% x 3 x 4
- Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
- Power Jerk BNK - 60%x3, 70% x 3 x 3
- Snatch Pull - (80%x4, 90%x3) x 4
- Clean Segment Deadlift (1", hip) - 85% x 3 x 3
- Back Squat - 60%x3, 70%x3, 80%x3, 85%x2
- Box Jump - 4 x 3
Week 6 of 9
Sunday June 2 2013
Rest Day
Saturday June 1 2013
- Front Squat - 60%x4, 70%x4, 80%x4, 85% x 3 x 3
- Snatch - 60%x4, 70%x4, 80% x 4 x 3
- Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (4+1) x 3
- Push Press - 60%x4, 65%x4, 70%x4x3
- Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2
Friday May 31 2013
Rest Day
Thursday May 30 2013
- Back Squat - 60%x5, 70%x5, 80%x5, 85%x4, 80%x4, 85%x3
- Power Snatch + OHS - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full)
- Power Clean & Power Jerk - 60% x (3+3), 65% x (3+3), 70% x (3+3) x 3 (% of full)
- Snatch Pull - 85% x 5 x 5
- Press - 4 x 5
3 sets; no rest:
50 Double Unders
12 Pull Ups
Wednesday May 29 2013
- Front Squat - 60%x4, 70%x4, 80% x 4 x 3
- Snatch - 60%x2, 70%x2, 80%x2, 85%x2
- Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
- RDL - 90% x 5 x 4 (% of clean)
Tuesday May 28 2013
- Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 4
- Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
- Power Clean + Front Squat + Power Jerk -60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
- Clean Pull - 90% x 4 x 4
- Good Morning - 4 x 8
3 sets; no rest:
20 KB Swing
15 Push Ups
Monday May 27 2013
- Back Squat - 60%x5, 70%x5, 80% x 5 x 4
- Snatch - 60%x4, 70%x4, 80%x4, 85% x 4 x 3
- Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (4+1) x 3
- Snatch High-Pull - 90% x 4 x 4
- Press - 4 x 5
Week 5 of 9
Sunday May 26 2013
Rest Day
Saturday May 25 2013
- Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
- Power Snatch - 60%x3, 65%x3, 70%x3, 75%x1 (% of full)
- Power Clean & Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1), 75% x (1+1) (% of full)
- RDL - 90% x 4 x 4 (% of clean)
- Press - 4 x 5
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