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Thursday April 30 2009

  • Jerk - 80% x 2 x 2; 85% x 2 x 2
  • Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3
  • Snatch push press - 70% (of snatch) x 5; 75% x 5; 80% x 5 x 2

7 rounds for time:
5 kipping pull-ups
5 box jumps



Wednesday April 29 2009

  • Back squat - 81% x 3 x 5
  • Power snatch + snatch - 50% x 2 sets; 55% x 2 sets; 60% x 3 sets
  • Clean pull - 97% x 3 x 3
  • Clean deadlift - 105% x 3 x 3
  • Weighted GHD sit-ups - 3 x 10




Tuesday April 28 2009

  • Muscle snatch - heavy single
  • Snatch balance - heavy single

3 rounds for time of:
8 DB push press - 30% BW each
12 kipping pull-ups
16 KB swings - 40% BW



Monday April 27 2009

  • Clean & jerk - 75% x 1 x 3
  • Snatch pull - 97% x 3 x 3
  • Snatch deadlift - 105% x 3 x 3
  • Front squat - 81% x 3 x 5
  • Stiff-legged DL - 3 x 5

Week 3



Sunday April 26 2009

Rest



Saturday April 25 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Stiff-legged deadlift - 3 x 5 heavy
3 rounds for time:
10 burpees
10 kipping pull-ups



Friday April 24 2009

Rest



Thursday April 23 2009

  • Hang muscle snatch - 75% x 3 x 3
  • Snatch - 60% x 3 x 3
  • Clean & jerk - 60% x 2 x 3
3 rounds for time:
10 sandbag Zercher cleans - 50% BW
50 m farmers walk - 40% BW/side
10 Turkish get-ups - 25% BW sandbag on shoulder



Wednesday April 22 2009

  • Clean & jerk - 75% x 1 x 4
  • Clean pull - 95% (of clean) x 3 x 3
  • Clean deadlift - 103% (of clean) x 3 x 3
  • Back squat - 78% x 3 x 5
  • Hanging leg raise - 3 x 15




Tuesday April 21 2009

  • Overhead squat - heavy single
  • Muscle snatch - heavy single
  • Power snatch - 80% x 1 x 4
3 rounds for time of:
100 m sprint
10 broad jumps
20 kipping pull-ups



Monday April 20 2009

  • Snatch - 75% x 1 x 4
  • Snatch pull - 95% x 3 x 3
  • Snatch deadlift - 103% x 3 x 3
  • Front squat - 78% x 3 x 5
  • Windmill - 3 x 5/side

Week 2



Sunday April 19 2009

Rest



Saturday April 18 2009

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

25-20-15-10 reps for time:
Kipping pull-ups
Knees to elbows



Friday April 17 2009

Rest



Thursday April 16 2009

  • Jerk - heavy single; 80% of that x 1 x 3
  • 2-position snatch (floor, mid-thigh) - 60% x 3 sets
  • 2-position clean (floor, mid-thigh) - 60% x 3 sets
4 rounds for time of:
300 m row
5 push press - 75%



Wednesday April 15 2009

  • Clean & jerk - 70% x 2 x 3
  • Clean pull - 90% (of clean) x 3 x 3
  • Clean deadlift - 100% (of clean) x 3 x 3
  • Back squat - 75% x 3 x 5
  • Hanging leg raise - 3 x 10
  • KB sidebend - 3 x 10




Tuesday April 14 2009

  • Muscle snatch + 2 snatch balance - take to heaviest MS possible
  • Overhead squat - 80% x 1; 65% x 2 x 2
  • Power clean + push jerk - 80% (of PC) x 1 x 4
3 rounds for time of:
10 sandbag Turkish get-ups (bag on shoulder) - 30% BW
20 kipping pull-ups



Monday April 13 2009

  • Snatch - 70% x 2 x 3
  • Snatch pull - 90% (of snatch) x 3 x 3
  • Snatch deadlift - 90% (of snatch) x 3 x 3
  • Front squat - 75% x 3 x 5
  • Weighted GHD sit-ups - 3 x 8




Sunday April 12 2009

Rest



Saturday April 11 2009

  • Snatch - 70% x 2 x 3
  • Clean & jerk - 70% x 2 x 3
  • Front squat - 85% x 2 x 2
  • 10 (Pull-up + 3 KTE) - 3 sets




Friday April 10 2009

  • 3-position clean - 60% (of clean) x 4 sets
  • Push jerk + jerk - 65% x 4 sets
3 rounds:
100 m sprint
90 sec rest



Thursday April 9 2009

Rest



Wednesday April 8 2009

  • Back squat - 60% x 5; 70% x 4; 80% x 3; 75% x 3; 85% x 2; 75% x 3; 90% x 1
  • Push press - 70% x 5 x 4
3 rounds for time of:
400 m row
15 ball slams
15 push-ups



Tuesday April 7 2009

  • Muscle snatch + power snatch + snatch - work to heaviest MS possible in small jumps (aim for 4-6 sets)
3 sets:
10 (Sandbag shoulder + 2 walking lunge) - 50% BW
10 kipping pull-ups



Monday April 6 2009

  • Power clean + 3 front squat + jerk - 60% (of CJ) x 4 sets
For time:
10 kipping pull-ups
10 KB cross-chops
30 kipping pull-ups
30 KB cross-chops
10 kipping pull-ups
10 KB cross-chops



Sunday April 5 2009

Rest

Next week will be a back-off week before the next cycle starts. Get lots of rest, massage if you can, cold water, and don't spaz out on training.



Saturday April 4 2009

  • Snatch - Max
  • Clean & jerk - Max
  • Front squat - Max
  • Ab work of choice




Friday April 3 2009

Rest

Get ready for max attempts tomorrow. Ice baths, stretching, foam rolling and lots of sleep!



Thursday April 2 2009

  • Snatch - 70% x 1 x 4
  • Clean & jerk - 70% x 1 x 3
  • Planks - front/lateral - 80% of Monday's times




Wednesday April 1 2009

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2
  • Knees to elbows - 3 x 20

For time:
500 m row
1 min rest
350 m row
45 sec rest
200 m row