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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
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