2013
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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
Friday May 24 2013
Rest Day
Thursday May 23 2013
- Front Squat -60%x4, 70%x4, 80%x4, 85% x 4 x 3
- 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) x 2
- Clean Pull - 85% x 4 x 4
- Good Morning - 4 x 8
3 sets; no rest:
10 Pull Ups
10 Dips
Wednesday May 22 2013
Rest Day
Tuesday May 21 2013
- Back Squat - 60%x4, 70%x4, 80% x 4 x 2
- Power Snatch - 60%x3, 65%x3, 70% x 3 x 3 (% of full)
- Power Clean + Jerk -60% x (3+1), 65% x (3+1), 70% x (3+1) x 3 (% of full)
- Romanian Dead Lift - 85% x 5 x 4 (% of clean)
- Push Press - 60%x3, 70% x 3 x 3
3 sets; no rest:
250m Row
20 1-arm DB Press
Monday May 20 2013
- Back Squat - 60%x3, 70%x3, 80%x3, 85% x 3 x 2
- Snatch - 60%x3, 70%x3, 80%x3, 85%x2
- Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (2+1)
- Snatch Pull - 90% x 4 x 4
- Press - 4 x 5
Week 4 of 9
Sunday May 19 2013
Rest Day
Saturday May 18 2013
- Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 80%x3, 85%x2
- Snatch - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3, 85%x2
- Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1), 85% x (3+1), 80% x (3+1)
- Snatch Pull - 90% x 4 x 4
- Clean Pull - 85% x 4 x 4
- Back Squat - 60%x5, 70%x5, 80% x 5 x 2
Friday May 17 2013
Rest Day
Thursday May 16 2013
- Front Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80%x4x2
- Power Snatch - 60%x3, 65%x3, 70%x3x4 (% of full)
- Power Clean & Jerk - 60% x (3+1), 65% x (3+1), 70% x (3+1) x 2 (% of full)
- Clean High-Pull - 85% x 4 x 5
- RDL - 85% x 5 x 5 (% of clean)
- Push Press - 60%x4, 65%x4, 70% x 4 x 2
- Press - 4 x 5
3 sets; no rest:
50 Double Unders
12 DB High-Pulls
Wednesday May 15 2013
- Back Squat - 60%x3, 70%x3, 80%x3, 85%x3, 90%x1
- 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)
- Clean Deadlift - 80% x 3 x 5 (10 second negative)
Tuesday May 14 2013
- Back Squat - 60%x3, 70%x3, 80% x 3 x 3
- 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 + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3 (% of full)
- Romanian Dead Lift - 90% x 4 x 5 (% of clean)
- Press - 4 x 5
3 sets; no rest:
15 KB Swing
12 Pull Ups
Monday May 13 2013
- Back Squat - 60%x4, 70%x4, 80%x4, 85%x4, 80% x 4 x 2
- Snatch - 60%x4, 70%x4, 80%x4, 85%x3, 80%x4, 85%x2
- Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (3+1), 85%x3+1, 80% x (3+1), 85% x (2+1)
- Snatch High-Pull - 85% x 5 x 4
- Push Press - 60%x4, 65%x4, 70%x4x3 (% of jerk)
Week 3 of 9
Sunday May 12 2013
Rest Day
Saturday May 11 2013
- Back Squat - 60%x3, 70%x3, 80% x 3 x 3
- Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2
- Clean & Jerk - 60% x 2(1+1), 70% x 2(1+1), 80% x 2(1+1) x 3
- Clean High-Pull - 85% x 3 x 4
- Press - 4 x 5
- Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 80%x3
Friday May 10 2013
Rest Day
Thursday May 9 2013
- Back Squat - 60%x4, 70%x4, 80% x 4 x 2
- Snatch - 60%x4, 70%x4, 80% 3 x 3
- Clean & Jerk - 60% x (4+1), 70% x (4+1), 80% x (3+1) x 2
- RDL - 85% x 5 x 5 (% of clean)
- Push Press - 60%x4, 65%x4, 70% x 3 x 2
3 sets; no rest:
15 KB Swing
20 Plate Top Side Half Moons
Wednesday May 8 2013
- Front Squat - 60%x4, 70%x4, 80% x 3 x 2
- Snatch - 60%x2, 70%x2, 80% x 2 x 3
- Clean & Jerk - 60% x (2+1), 70% x (2+1), 80% x (2+1) x 3
- Clean Pull - 85% x 4 x 4
Tuesday May 7 2013
- Back Squat - 60%x3, 70%x3, 80% x 3 x 2
- Power Snatch + Snatch Push Press + OHS - 60% x (3+3+3), 65% x (3+3+3), 70% x (2+2+2) x 3
- Power Clean + Front Squat + Jerk - 60% x (3+3+3), 65% x (3+3+3), 70% x (3+3+3) x 3
- Snatch Pull - 85% x 4 x 4
3 sets; no rest:
300m Row
15 DB Push Press
Monday May 6 2013
- Back Squat - 60%x4, 70%x4, 80% x 4 x 4
- Snatch - 60%x4, 70%x4, 80% x 3 x 3
- Clean & Jerk - 60% x (3+1), 70% x (3+1), 80% x (3+1) x 3
- Snatch Deadlift - 85% x 5 x 4
- Press - 4 x 5
Week 2 of 9
Sunday May 5 2013
Rest Day
Saturday May 4 2013
- Back Squat - 60%x4, 70%x4, 80%x4, 85%x3
- Hang Snatch - 60%x3, 70%x3, 75% x 3 x 3
- Hang Clean - 60%x3, 70%x3, 75% x 3 x 3
- Snatch Deadlift on Riser - 85% x 4 x 4
- RDL - 80% x 4 x 5 (% of clean)
Friday May 3 2013
Rest Day
Thursday May 2 2013
- Front Squat - 60%x4, 70%x4, 75% x 3 x 3
- Power Snatch - 60%x4, 65%x4, 70% x 3 x 3
- Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (3+1) x 3
- OHS - 60%x3, 70% x 3 x 3
- Press - 4 x 5
3 sets; no rest:
12 DB Push Press
12 DB High Pull
Wednesday May 1 2013
- Back Squat - 60%x4, 70%x4, 75% x 3 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 - 80% x 4 x 5 (% of clean)
- Push Press - 60%x4, 65%x4, 70% x 2 x 2
Tuesday April 30 2013
- Back Squat - 60%x3, 70%x3, 80% x 3 x 2
- Power Snatch - 60%x4, 65%x4, 70% x 2 x 3
- Power Clean + Jerk - 60% x (4+1), 65% x (4+1), 70% x (2+1) x 3
- Clean Deadlift - 80% x 5 x 4
3 sets; no rest:
15 Pull Ups
20 KB Swings
Monday April 29 2013
- Back Squat - 60%x4, 70%x4, 75% x 4 x 3
- Snatch - 60%x4, 70%x4, 75% x 3 x 3
- Clean & Jerk - 60% x (3+1), 70% x (3+1), 75% x (3+1) x 3
- Snatch Deadlift - 85% x 4 x 4
- Press - 4 x 5
Week 1 of 9
This is a cycle adapted from a program by Bob Takano. Lots of volume, so be sure to make the extra effort on recovery.
Sunday April 28 2013
Rest Day
Saturday April 27 2013
- Front Squat - 75% x 2 x 5
- Snatch 70% x 1 x 6
- Snatch Pull - 85% x 3 x 3
- Good Morning - 3 x 5
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