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Thursday July 31 2008

Rest Day



Wednesday July 30 2008

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 90% x 1 x 2
  • Front squat - heavy single


3 rounds for time of:
400 m row
7 box jumps - mid-thigh
10 GHD sit-ups

Post numbers and questions to comments.



Tuesday July 29 2008

  • Muscle snatch - 3 x 2 med weight
  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 4
  • Superman plank - 3 x max

Post numbers and questions to comments.



Monday July 28 2008

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 90% x 1 x 2
  • Back squat - 90% x 2 x 2

3 rounds for time of:
20 kipping pull-ups
20 KB cross-chops
20 sit-ups


Week 3B2

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Sunday July 27 2008

Rest Day

Take care of yourself today - stretching, massage, icing, everything you can manage. We still have two more weeks of this.



Saturday July 26 2008

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - 90% x 2 x 2


3 rounds for time of:
500 m row
10 KB swings - 35% BW
10 kipping pull-ups

Post numbers and questions to comments.



Friday July 25 2008

  • Tall snatch - 45% x 1 x 3
  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 4
  • Knees to Elbows - 3 x 15 strict

Post numbers and questions to comments.



Thursday July 24 2008

Rest Day



Wednesday July 23 2008

  • Snatch - attempt 100% x 1
  • Clean & jerk - attempt 100% x 1
  • Back squat - heavy single
  • Ab rollouts - 3 x 15


Post numbers and questions to comments.



Tuesday July 22 2008

  • Muscle snatch + OHS - to heavy MS
  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 4

Post numbers and questions to comments.



Monday July 21 2008

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Back squat - 85% x 2 x 3


3 rounds for time of:
20 kipping pull-ups
15 GHD sit-ups


Week 2B2

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Sunday July 20 2008

Rest Day



Saturday July 19 2008

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Back squat - heavy single

3 rounds for time of:
1 min jump rope
20 sit-ups
20 KB cross-chops - 25% BW

Post numbers and questions to comments.



Friday July 18 2008

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Pull-ups - 3 x max
  • Hanging leg raises - 3 x 15

Post numbers and questions to comments.



Thursday July 17 2008

Rest Day



Wednesday July 16 2008

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - 90% x 2 x 2
  • GHD sit-ups - 3 x 15 (weight if needed)

Post numbers and questions to comments.



Tuesday July 15 2008

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% 1 x 5
  • Front & lateral planks - 3 sets of max time

3 rounds for time of:
500 m row sprint
2 min rest

Post numbers and questions to comments.



Monday July 14 2008

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Back squat - 90% x 2 x 2

3 rounds for time of:
20 kipping pull-ups
30 sit-ups

Week 1 B2

Post numbers and questions to comments.



Sunday July 13 2008

Rest Day



Saturday July 12 2008

  • Snatch - max
  • Clean & jerk - max
  • Back squat - max

Post numbers and questions to comments.



Friday July 11 2008

Rest Day



Thursday July 10 2008

  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3

Post numbers and questions to comments.



Wednesday July 9 2008

  • Snatch - 80% x 1 x 2
  • Clean & jerk - 80% x 1 x 2
  • Back squat - 85% x 1 x 1
  • Ab work of choice

Post numbers and questions to comments.



Tuesday July 8 2008

  • Power snatch - 85% x 1 x 3
  • Power clean & jerk - 85% x 1 x 3


3 rounds for time of:
300 m row
10 pull-ups
5 box jumps - mid-thigh height

Post numbers and questions to comments.



Monday July 7 2008

  • Back squat - 90% x 2 x 3
  • Snatch pull - 107% x 1 x 2
  • Push press - 87% x 2 x 3

3 rounds for time of:
100 m sprint
20 KB cross-chops - 25% BW
25 kipping pull-ups
30 sit-ups


Week 4S2

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Sunday July 6 2008

Rest Day



Saturday July 5 2008

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single

8 rounds for time of:
5 kipping pull-ups
5 ball slams - 10% BW

Post numbers and questions to comments.



Friday July 4 2008

  • Snatch balance - heavy single; 80% of single x 1 x 2
  • Mid-hang snatch - 60% x 3 x 3
  • Pull-ups - 3 x max
  • Box jump - max height x 3 x 3

Post numbers and questions to comments.



Thursday July 3 2008

Rest Day



Wednesday July 2 2008

  • Snatch pull - 105% x 2 x 3
  • Rack jerk - heavy single
  • Front squat - 77% x 2 x 5

3 rounds for time of:
20 sandbag power clean + push jerk - 35% BW
25 kipping pull-ups
20 GHD sit-ups

Post numbers and questions to comments.



Tuesday July 1 2008

  • Muscle snatch - heavy single
  • Tall clean - 60% (of clean) x 2 x 3
  • Push press + 2 jerk - med weight x 4 sets

3 rounds for time of:
15 KB swings - 35% BW
10 KB TGU Sit-ups - 35% BW

Post numbers and questions to comments.