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Friday February 29 2008 Power snatch + snatch balance + hang snatch – 3 sets Power clean + tall clean + jerk – 3 sets 4 rounds for time of: 7 wall ball – 10% BW 14 1-arm DB hang power snatch – 20% BW 7 box jumps – mid thigh 7 clapping pull-up Post numbers and questions to comments. Thursday February 28 2008 Rest Day Optional Workout: Snatch - 60% x 1 x 4 Clean & jerk - 60% x 1 x 4 Light ab work of choice Wednesday February 27 2008 Snatch – heavy single Clean & Jerk – heavy single Back squat – heavy single Rounds in 10 minutes: 20 kipping pull-ups 20 sandbag halfmoons – 30% BW 20 sandbag power clean + push jerk – 30% BW Post numbers and questions to comments. Tuesday February 26 2008 Muscle snatch – 3 x 2 Power snatch + 3 overhead squat – 60% (of snatch) x 4 sets Power clean + push jerk + jerk – 60% (of clean) x 4 sets 4 rounds for time of: 100 m sprint 10 Turkish get-ups – 25% BW 1 min rest Post numbers and questions to comments. Monday February 25 2008 Snatch - Take to a heavy single; drop 10% x 1, drop another 10% x 1 x 3 Clean & Jerk - same as snatch Front squat - heavy single; drop 10% for a double Pull-ups - 3 x max Post numbers and questions to comments. Sunday February 24 2008 Rest day Tomorrow is the start of a new 4-week mesocycle with more emphasis on the classic lifts... heavy. Saturday February 23 2008 Snatch – max for the day Clean & Jerk - max for the day Front squat – max for the day Allow a maximum of 3 missed attempts for each lift before moving on. Give yourself 10-15 minutes rest between each exercise. Post numbers and questions to comments. Friday February 22 2008 Snatch – 50% x 1 x 5 Clean & jerk – 50% x 1 x 5 Focus on speed and precision with each lift. Post numbers and questions to comments. Thursday February 21 2008 Rest Day Optional Workout - If feeling fully recovered Snatch - 60% x 1 x 2 Clean & jerk - 60% x 1 x 2 Light ab work of choice Wednesday February 20 2008 Snatch – 75% x 1 x 3 Clean & jerk – 75% x 1 x 3 Back squat – 85% x 1 x 1 For time: Tabata row (8 rounds - 20 sec sprint/10 sec rest) 50 double-unders Half Tabata row (4 rounds) 25 double-unders Post numbers and questions to comments. Tuesday February 19 2008 Muscle snatch - take to a tough but manageable double for 3 sets Power snatch + snatch - 60% x 3 sets Clean + push jerk + jerk - 60% x 3 sets 3 rounds for time of: 10 sandbag power clean + 2 lunge - 30% BW 30 sit-ups 10 KB swings - 25% BW Post numbers and questions to comments. Monday February 18 2008 Front squat - 84% x 2 x 5 Clean pull - work up to 100% x 2 Push press - 5 x 1 heavy Pull-ups - 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted) DB overhead sit-ups - 15%/DB x 8 x 3 Post numbers and questions to comments. This is week 4 of the current mesocycle. We'll be tapering slightly in order to attempt records on Saturday. Sunday February 17 2008 Rest Day Saturday February 16 2008 Snatch – 90% x 1 Clean & jerk – 90% x 1 Back squat – 90% x 1 Core work of choice Post numbers and questions to comments. Friday February 15 2008 Muscle snatch – 80% of Tues x 2 x 3 Power snatch – 60% (of best snatch) x 2 x 4 Power clean + jerk – 60% (of best CJ) x 1 x 4 5 rounds for time of: 5 box jumps – 20-30” 5 ball slams – 10% BW 5 Oh-Susies 5 kipping pull-ups Post numbers and questions to comments. Thursday February 14 2008 Rest Day Wednesday February 13 2008 Front squat – 78% x 2 x 5 Clean pull – heavy single Rack jerk behind the neck – heavy single 3 rounds for time of: 16 1-arm DB split snatches – 15% BW 20 KB cross-chops 25 kipping pull-ups Post numbers and questions to comments. Tuesday February 12 2008 Muscle snatch – heavy single Snatch – 65% x 2 x 8 Clean & Jerk – 65% x 8 sets (2 reps of the weaker lift per set, e.g. 1 cln + 2 jrk) 3 rounds for time of: 200 m sprint 15 wall ball – 10% BW Post numbers and questions to comments. Monday February 11 2008 Back squat – 84% x 2 x 5 Snatch deadlift – heavy single Push press – 5 x 3 – try to add weight from last wk Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted) Turkish get-up sit-ups – heaviest for 3 x 8 Post numbers and questions to comments. Sunday February 10 2008 Rest Day Saturday February 9 2008 Snatch – heavy single Clean & Jerk – heavy single Front squat – heavy single Rest 10-15 minutes between each exercise. Post numbers and questions to comments. Friday February 8 2008 Power clean + front squat + mid-hang clean - 5 med-weight sets Overhead squat – heavy single 3 rounds for time of: 500 m row 15 push-up + 3 kick-backs Push-up + kick backs: Perform a push-up and jump both feet forward to the hands and immediately back into push-up position 3 times. This constitutes one of the 15 reps. Post numbers and questions to comments. Thursday February 7 2008 Rest Day Wednesday February 6 2008 Back squat – 78% x 2 x 5 Snatch pull – heavy single Rack jerk – heavy single Turkish Get-up sit-ups – 30% BW x 8 x 3 3 rounds for time of: 100 m sprint 10 sand bag power clean + push press - 35% BW 10 KB deadlift high pulls – 30% BW Post numbers and questions to comments. Tuesday February 5 2008 Power snatch + overhead squat + mid-hang snatch– med weight x 5 sets Mid-hang clean + push press + jerk – med weight x 5 sets Rounds in 10 minutes of: 5 kipping pull-ups 5 sit-ups 5 jumping squats 5 clapping push-ups Post numbers and questions to comments. Monday February 4 2008 Front squat – 81% x 2 x 5 Clean deadlift – heavy single Push press – 5 x 3 Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted) Glute-ham sit-ups – 3 x 15 Post numbers and questions to comments. Sunday February 3 2008 Rest Day Saturday February 2 2008 Snatch – heavy single Clean & jerk – heavy single Back squat – heavy single Rest 10-15 minutes between each exercise Post numbers and questions to comments. Friday February 1 2008 Power snatch + OHS + snatch balance – 80% of best power snatch x 4 sets Tall clean – 5 x 2 7 rounds for time of: 200 m row 5 burpees Post numbers and questions to comments.