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Saturday February 28 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- Good morning - light/med x 10 x 3
- Ab work of choice
Friday February 27 2009
- Snatch - 70% x 1 x 5
- Snatch balance - heavy single
5 rounds for time:
250 m row
8 pull-ups
Thursday February 26 2009
Rest
Wednesday February 25 2009
- Front squat - 70% x 3, 75% x 2, 70% x 3, 80% x 2, 70% x 3, 85% x 1
- Snatch pull - 105% (of snatch) x 2 x 3
- Rack jerk - heavy single
15-10-5 reps for time of:
KB swings - 40% BW
Box jumps - mid-thigh+
Tuesday February 24 2009
- 2-position Muscle snatch (floor, mid-thigh) - 65% x 3 sets
- Clean & jerk - 70% x 1 x 3
3 rounds for time of:
6 sandbag shoulder + 2 lunge (3 to each shoulder) - 50% BW
15 kipping pull-ups
Monday February 23 2009
- Back squat - 87% x 2 x 4
- Snatch deadlift - 118% x 2 x 3
- Push press - 84% x 4 x 5
- Hanging leg raise - 3 x 15
Strength Cycle 2 - Week 3
Sunday February 22 2009
Rest
Saturday February 21 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
- Ab work of choice
Friday February 20 2009
- 2-position snatch - 65% x 3 sets
- Overhead squat - heavy single
For time:
600 m row
20 kipping pull-ups
500 m row
15 kipping pull-ups
400 m row
10 kipping pull-ups
300 m row
5 kipping pull-ups
Thursday February 19 2009
Rest
Wednesday February 18 2009
- Front squat - 78% x 3 x 5
- Snatch pull - 103% (of snatch) x 3 x 3
- Rack jerk - heavy single
For time:
50 m sprint
15 burpees
50 m sprint
10 burpees
50 m sprint
5 burpees
Tuesday February 17 2009
- Muscle snatch - heavy single
- 2-position clean & 2 jerk (floor, mid-thigh) - 65% (of CJ) x 4 sets
3 rounds for time:
10 KB deadlift high-pulls - 40% BW
15 kipping pull-ups
Monday February 16 2009
- Back squat - 85% x 3 x 5
- Clean deadlift - 115% (of clean) x 3 x 3
- Push press - 82% x 5 x 5
- 1 GHD sit-up + 2 Russian Twist - 3 x 10
Strength Cycle 2 - Week 2
Sunday February 15 2009
Rest
Saturday February 14 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- Ab work of choice
Friday February 13 2009
- Snatch balance - heavy single
- 3-position snatch (floor, knee, mid-thigh) - 60% (of snatch) x 3 sets
- Muscle snatch - heavy single
3 rounds for time:
400 m row
10 broad jumps
30 sec rest
Thursday February 12 2009
Rest
Wednesday February 11 2009
- Front squat - heavy single; 80% of that x 3 x 3
- Snatch pull - 100% (of snatch) x 3 x 3
- Rack jerk - heavy single
5 rounds for time of:
5 burpees
5 ball slams - 15% BW
5 KB swings - 30% BW
5 box jumps - mid-thigh+
Tuesday February 10 2009
- 3-position clean (floor, knee, mid-thigh) - 60% (of clean) x 3 sets
- Push jerk + jerk - 70% (of jerk) x 4 sets
3 rounds for time of:
10 sandbag power clean + push press - 50% BW
15 kipping pull-ups
Monday February 9 2009
- Back squat - 83% x 3 x 5
- Snatch deadlift - 110% (of snatch) x 3 x 3
- Push press - 80% x 5 x 5
3 sets of:
A. Chin-ups x max
B. Weighted GHD sit-ups x 10
Strength Cycle 2 - Week 1
Sunday February 8 2009
Rest
Saturday February 7 2009
- Snatch - max
- Clean & jerk - max
- Front squat - max
Friday February 6 2009
Rest
Thursday February 5 2009
- Snatch - 70% x 1 x 4
- Clean & jerk - 70% x 1 x 4
- Light ab work of choice
Wednesday February 4 2009
- Muscle snatch - 85% x 1 x 2
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 3
3 sets of:
A. Hanging leg raise x 15
B. KB side bend x 10/side
Tuesday February 3 2009
- Snatch - 85% x 1 x 2
- Clean & jerk - 85% x 1 x 2
15-10-5 reps for time of:
Kipping pull-ups
Box jumps
Monday February 2 2009
- Muscle snatch - heavy single
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 3
- Front squat - 90% x 1
- Weighted GHD sit-ups - 3 x 10
Bulgarian Cycle 1 Week 4
Sunday February 1 2009
Rest
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