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Saturday January 31 2009

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Front squat - 95% x 1 x 2
  • Kipping pull-ups - 3 x max
  • Ab work of choice




Friday January 30 2009

Rest



Thursday January 29 2009

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
3 rounds for time:
10 KB swings - 30% BW
10 Sandbag shoulder cleans - 50% BW



Wednesday January 28 2009

  • Clean & jerk - 100% x 1
  • Snatch - 90% x 1 x 2
  • Back squat - heavy single
  • Weighted GHD sit-ups - 3 x 10




Tuesday January 27 2009

  • Mid-hang muscle snatch - 65% x 2 x 3
  • Power snatch - 80% x 1 x 3
  • Power clean & power jerk - 80% x 1 x 3
  • Pull-ups - 3 x max
  • Knees to elbows - 3 x 15




Monday January 26 2009

  • Snatch - 100% x 1
  • Clean & jerk - 90% x 1 x 2
  • Front squat - heavy single
  • Overhead sit-ups - 3 x 10
Bulgarian Cycle 1 Week 3



Sunday January 25 2009

Rest



Saturday January 24 2009

  • Snatch - 95% x 1 x 2
  • Clean & jerk - 95% x 1 x 2
  • Front squat - 95% x 1 x 2
  • Ab work of choice




Friday January 23 2009

  • Power snatch + snatch - 80% (or pwr sn) x 3 sets
  • Clean + push jerk + jerk - 70% (of CJ) x 3 sets
3 rounds for time:
600 m row
1 min rest



Thursday January 22 2009

Rest



Wednesday January 21 2009

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 2
  • Back squat - 90% x 2 x 2
20-16-12 reps for time of:
Kipping pull-ups
DB power snatch - 20% BW




Tuesday January 20 2009

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 5
  • Clean & jerk - 80% x 1 x 5
3 rounds for time of:
15 kipping pull-ups
25 sit-ups



Monday January 19 2009

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3
  • Weighted GHD sit-ups - 3 x 10
  • KB sidebends - 3 x 10
Bulgarian Cycle 1 Week 2



Sunday January 18 2009

Rest



Saturday January 17 2009

  • Snatch - 90% x 1 x 2
  • Clean & jerk - 90% x 1 x 2
  • Front squat - 90% x 2 x 2
  • Ab work of choice




Friday January 16 2009

  • Power snatch - max attempt (only 1 attempt at record)
  • Power clean - max attempt (only 1 attempt at record)
3 sets of:
A. Pull-ups - max reps
B. Knees to elbows - 15



Thursday January 15 2009

Rest



Wednesday January 14 2009

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Back squat - 85% x 2 x 3
For time:
200 m row
20 sit-ups
300 m row
30 sit-ups
400 m row
5 burpees



Tuesday January 13 2009

  • Power snatch - 80% x 2 x 3
  • Power clean & jerk - 80% x 1 + 2 x 3
3 rounds for time of:
15 kipping pull-ups
10 KB snatch (swing) - 25% BW



Monday January 12 2009

  • Snatch - 85% x 1 x 4
  • Clean & jerk - 85% x 1 x 4
  • Front squat - 85% x 2 x 3
  • 10 (GHD sit-up + 2 Russian twists) - 3 sets
Bulgarian Cycle 1 Week 1



Sunday January 11 2009

Rest



Saturday January 10 2009

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




Friday January 9 2009

Rest



Thursday January 8 2009

  • Snatch balance + 2 overhead squats - 65% (of snatch balance) x 3 sets
  • Tall snatch - 35% (of snatch) x 2 x 3
  • Pull-ups - 3 x max
  • Hanging leg raises - 3 x 15




Wednesday January 7 2009

  • Front squat - heavy single (~90-95%)
  • Rack jerk - 80% x 1 x 3
3 rounds for time of:
400 m row
10 box jumps
5 clapping push-ups




Tuesday January 6 2009

  • Muscle snatch - 70% x 3 x 3
  • Clean + push jerk + hang clean + jerk - 60% x 3 sets
3 rounds for time of:
200 m sprint
20 kipping pull-ups



Monday January 5 2009

  • Back squat - 90% x 2 x 2
  • Snatch pull - 107% (of snatch) x 1 x 2
  • Press - 80% x 4 x 4
  • Weighted GHD sit-ups - 3 x 10
  • Russian twists - 3 x 20
Strength Cycle 1 - Week 4



Sunday January 4 2009

Rest



Saturday January 3 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Glute-ham raises - 3 x 15
  • Ab work of choice




Friday January 2 2009

  • Tall snatch - 30% x 3 x 3
  • Power snatch + snatch - 65% x 4 sets
  • Snatch balance - heavy single
For time:
5 kipping pull-ups
20 push ball - 10% BW
10 kipping pull-ups
15 push ball
15 kipping pull-ups
10 push ball
20 kipping pull-ups
5 push ball



Thursday January 1 2009

Rest