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Monday August 31 2009
- Power snatch + 2 snatch - 65% x 2 sets; 70% x 3 sets
- Jerk - 70% x 3 x 2; 75% x 3 x 3
- Clean pull - 90% x 7 x 4
- Back squat - 60% x 8; 65% x 8; 70% x 6; 75% x 6 x 2
- V-ups - 3 x 15
Week 1
Sunday August 30 2009
Rest
Saturday August 29 2009
- Snatch - 65% x 3; 70% x 2; 75% x 1 x 2; 70% x 1 x 2
- Clean & jerk - 65% x 3; 70% x 2; 75% x 1 x 2; 70% x 1 x 2
- Romanian deadlift - 45% (of back squat) x 5 x 4
- Ab work of choice
Friday August 28 2009
- 3-position snatch - 60% x 2 sets; 65% x 2 sets
- Snatch push press - 70% x 5 x 4
- Back squat - 60% x 5 x 2; 65% x 5 x 2
4 rounds for time:
100 m sprint
10 kipping pull-ups
Thursday August 27 2009
Rest
Wednesday August 26 2009
- 3-position clean - 60% x 2 sets; 65% x 2 sets
- Clean deadlift - 100% (of clean) x 5 x 3
- Front squat - 60% x 6 x 2; 65% x 6 x 3
For time:
500 m row
30 sit-ups
400 m row
25 sit-ups
300 m row
20 sit-ups
Tuesday August 25 2009
- Power clean + clean - 60% x 2 sets; 65% x 2 sets
- Snatch balance - 60% x 3 x 3
- Push press - 70% x 5 x 4
3 rounds for time:
10 kipping pull-ups
15 double-unders
Monday August 24 2009
- Power snatch + snatch - 60% x 3 sets; 65% x sets
- Jerk - 70% x 2 x 4
- Back squat - 60% x 6 x 2; 65% x 6; 70% x 4
- Clean pull - 85% (of clean) x 5 x 4
- Windmill - 3 x 5/side
Sunday August 23 2009
Rest
Saturday August 22 2009
- Snatch - max
- Clean & jerk - max
- Front squat - max
Friday August 21 2009
Rest
Thursday August 20 2009
- Snatch - 70% x 1 x 6
- Clean & Jerk - 70% x 1 x 4
- Light ab work of choice
Wednesday August 19 2009
- Snatch - 75% x 1 x 5
- Clean & Jerk - 75% x 1 x 4
- Ab wheel - 3 x 15
Tuesday August 18 2009
- Snatch - 70% x 3 x 4
- Clean & Jerk - 70% x 2 x 4
5 sets -
50 m sprint
2 min rest
Monday August 17 2009
- Snatch - 85% x 1
- Clean & jerk - 85% x 1
- Back squat - 85% x 2 x 2
3 rounds for time:
15 Knees to elbows
15 Back extensions
Week 6
Sunday August 16 2009
Rest
Saturday August 15 2009
- Snatch - heavy single
- Clean & Jerk - heavy single
- Back squat - heavy single
3 rounds for time:
15 kipping pull-ups
15 sit-ups
Friday August 14 2009
Rest
Thursday August 13 2009
- Clean & jerk - 78% x 1 x 5
- Muscle snatch + 3 OHS - 75% (of MS) x 4 sets
15-10-5 reps for time:
KB swing
Box jump
Wednesday August 12 2009
- Front squat - 84% x 2 x 3
- Snatch Balance - 75% x 3 x 4
- Power clean - 75% x 2 x 4
- Turkish Get-up - 3 x 5/side (add weight from last Wed)
Tuesday August 11 2009
- Snatch - 78% x 1 x 5
- Snatch balance - 70% x 3; 75% x 3; 80% x 2; 85% x 1 x 2
4 rounds for time:
100 m sprint
2 rope climbs
1 min rest
Monday August 10 2009
- Back squat - 87% x 2 x 3
- Push press - 80% x 3 x 5
- Snatch pull - 100% (of snatch) x 3 x 4
- Weighted Sit-up - 3 x 10 (add weight from last Mon)
Week 5
Sunday August 9 2009
Rest
Saturday August 8 2009
- Snatch - Heavy single
- Clean & Jerk - Heavy single
- Back squat - heavy single
- Ab work of choice
Rower Sprint Intervals:
200 sprint / 100 m rest x 4
Friday August 7 2009
Rest
Thursday August 6 2009
- Clean & jerk - 75% x 2 x 2; 80% x 1 x 2
- Muscle snatch - heavy single
3 rounds for time:
20 double unders
20 kipping pull-ups
Wednesday August 5 2009
- Front squat - 81% x 2 x 5
- Snatch push press - 81% x 3 x 5
- Clean pull - 100% (of clean) x 3 x 3
- Turkish Get-up - 3 x 5/side
Tuesday August 4 2009
- Snatch - 75% x 2 x 5
- Snatch Balance - heavy single
3 rounds for time:
300 m row
10 box jumps
10 push ball
Monday August 3 2009
- Back squat - 84% x 2 x 5
- Push press - 78% x 3 x 5
- Snatch pull - 98% (of snatch) x 3 x 4
- Weighted Sit-up - 3 x 10
Week 4
Sunday August 2 2009
Rest
Saturday August 1 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
3 rounds for time:
10 KB swings
5 DB push press - 55% of best PP
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