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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