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Thursday January 31 2008 Rest Day Wednesday January 30 2008 Front squat – 75% x 2 x 5 Clean pull – heavy single Rack jerk behind the neck – heavy single 3 rounds for time of: 13 KB swings – 30% BW 18 Jumping ring dips 23 kipping pull-ups Post numbers and questions to comments. Tuesday January 29 2008  Power clean + push jerk + jerk – 80% of best power clean x 4 sets Tall snatch – 5 x 2 - med weight; work speed 3 rounds for time of: 8 1-arm DB snatch - 20% BW 5 ball slams - 15% BW 1 min rest 3 rounds for time of: 5 box jumps (high as possible) 12 KB cross-chops - 25% BW Post numbers and questions to comments. Monday January 28 2008 Back squat – 78% x 2 x 5 Snatch 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 January 27 2008 Rest Day Saturday January 26 2008 Snatch Clean & Jerk Back squat Ab work of choice Post numbers and questions to comments. Friday January 25 2008 Clean & jerk - 5 sets - doubles for the weaker part of the lift, e.g. 1 clean + 2 jerks Snatch pull - 95% x 3 x 3 20-15-10 reps of: Wall ball - 10% BW Kipping pull-ups Ring dips 90 sec; 60 sec; between rounds Post numbers and questions to comments. Thursday January 24 2008 Rest Day Wednesday January 23 2008 Snatch - 5 x 2 light-med weight - work speed and technique Front squat - take up to med-heavy single Snatch push press - 5 x 3 Pull-ups - 3 x max Post numbers and questions to comments. Tuesday January 22 2008 For time: 1000 m row 5 sandbag clean + push press - 50% BW 30 KB swings - 30% BW 750 m row 10 sandbag clean + push press 25 KB swings 500 m row 15 sandbag clean + push press 20 KB swings Post numbers and questions to comments. Monday January 21 2008 Back squat - take up to a med-heavy single Press - 5 x 3 med-heavy 2 rounds for time of: 200 m sprint 15 pull-ups 10 Turkish get-ups - 25% BW 15 pull-ups 200 m sprint 2 min rest Post numbers and questions to comments. Sunday January 20 2008 Rest Day Saturday January 19 2008 Snatch - PR attempt (3 max) Clean & Jerk - PR attempt (3 max) Front squat - PR attempt Post numbers and questions to comments. Friday January 18 2008 Snatch - 50% x 1 x 3 Clean & Jerk - 50% x 1 x 3 Post numbers and questions to comments. Thursday January 17 2008 Rest Day Wednesday January 16 2008 Snatch - 75% x 1 x 3 Clean & Jerk - 75% x 1 x 3 Post numbers and questions to comments. Tuesday January 15 2008 Snatch - 85% x 1 x 3 Clean & Jerk - 85% x 1 x 3 Post numbers and questions to comments. Monday January 14 2008 Snatch - 90% x 1 x 2 Clean & Jerk - 90% x 1 x 2 Front squat - 90% x 2 Post numbers and questions to comments. Sunday January 13 2008 Rest Day Saturday January 12 2008 Snatch – 95% x 1 Clean & Jerk – 95% x 1 Front Squat – 95% x 1 x 2 Post numbers and questions to comments. Friday January 11 2008 Snatch drill of choice - pick a drill to work on your weakest point. 10 minutes or work; keep light Snatch – 80% x 1 x 5 Clean & Jerk – 80% x 1 x 5 Post numbers and questions to comments. Thursday January 10 2008 Rest Day Wednesday January 9 2008 Snatch – 90% x 1 x 1 Clean & Jerk – 90% x 1 x 1 Front Squat – 90% x 2 x 2 3 rounds for time of: 10 Box jumps – knee/mid-thigh height 20 sand bag power cleans – 30% BW 600 m row 30 seconds rest Post numbers and questions to comments. Tuesday January 8 2008 Clean & Jerk drill of choice - pick a drill to work on your weakest point. 10 minutes or work; keep light Snatch – 80% x 1 x 5 Clean & Jerk – 80% x 1 x 5 Post numbers and questions to comments. Monday January 7 2008 Snatch – 90% x 1 x 3 Clean & Jerk – 90% x 1 x 3 Front Squat – 90% x 2 x 2 5-8 rounds for time of: 5 KB swings – 32% BW 5 kipping pull-ups 5 KB cross chops (each side) – 25% BW 5 clapping push-ups Post numbers and questions to comments. Sunday January 6 2008 Rest Day Saturday January 5 2008 Snatch – 90% x 1 x 3 Clean & Jerk – 90% x 1 x 3 Front Squat – 90% x 2 x 2 4 rounds for time of: 100 m sprint 12 pull-ups 50 m sprint 8 DB push press 20% BW Post numbers and questions to comments. Friday January 4 2008 Snatch push press + overhead squat + snatch balance – light x 2 x 4 Snatch – 70% x 1 x 5 Clean & Jerk – 70% x 1 x 5 Post numbers and questions to comments. Thursday January 3 2008 Rest Day Wednesday January 2 2008 Snatch – 100% x 1 Clean & Jerk – 100% x 1 Front Squat – 100% x 1 Post numbers and questions to comments. Tuesday January 1 2008 Snatch – 70% x 1 x 4 Clean & Jerk – 70% x 1 x 4 Front & Lateral Plans - 3 easy sets Post numbers and questions to comments.