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Tuesday June 30 2009 Snatch - 80% of Monday x 1 x 5 Clean & Jerk - 80% of Monday x 1 x 4 3 rounds for time: 400 m row 10 push press - 70% Monday June 29 2009 Snatch - heavy single; 90% of that x 1 x 3 Clean & jerk - heavy single; 90% x 1 x 3 Front squat - clean heavy single weight x 2 x 3 Weighted sit-ups - 3 x 10 Sunday June 28 2009 Rest Saturday June 27 2009 Snatch - heavy single; 85% of that x 1 x 3 Clean & jerk - heavy single; 85% of that 1 x 3 Back squat - clean single weight x 2 x 2 Standing plate twists - 3 x 30 Friday June 26 2009 Rest Thursday June 25 2009 HIgh-hang snatch - 65% x 1 x 5 High-hang clean & jerk - 65% x 1 x 5 For time: 500 m row 25 kipping pull-ups 400 m row 20 kipping pull-ups 300 m row 15 kipping pull-ups Wednesday June 24 2009 Snatch - heavy single; 85% of that x 1 x 3 Clean & jerk - heavy single; 85% of that 1 x 3 Front squat - clean single weight x 2 x 3 Hanging leg raise - 3 x 15 Tuesday June 23 2009 Power snatch - 75% x 1 x 6 Power clean & power jerk - 75% x 1 x 4 10-8-6-4-2 reps for time: Kipping pull-ups Box jumps - mid-thigh+ Monday June 22 2009 Snatch - heavy single; 85% of that x 1 x 3 Clean & jerk - heavy single; 85% of that 1 x 3 Back squat - clean single weight x 2 x 3 Weighted sit-ups - 3 x 10 Sunday June 21 2009 Rest Saturday June 20 2009 Snatch - 80% of last week's best x 1 x 6 Clean & jerk - 80% of last week's best x 1 x 5 Front squat - heavy single 3 rounds for time: 200 m sprint 20 kipping pull-ups Friday June 19 2009 Rest Thursday June 18 2009 Power snatch - same as Tuesday Power clean & jerk - same as Tuesday 3 rounds for time: 300 m row 5 box jumps - mid-thigh+ 15 kipping pull-ups Wednesday June 17 2009 Snatch - same as Monday Clean & jerk - same as Monday Back squat - 80% x 1 x 3 Weighted GHD sit-ups - 3 x 10 Tuesday June 16 2009 Power snatch - 80% of Mon x 1 x 6 Power clean & jerk - 80% of Mon x 1 x 4 3 rounds for time: 8 sandbag power clean & push press - 50% BW 100 m sprint Monday June 15 2009 Snatch - 80% of last week's best x 1 x 6 Clean & jerk - 80% of last week's best x 1 x 5 Front squat - 80% x 1 x 3 Ab wheel - 3 x 15 Sunday June 14 2009 Rest Saturday June 13 2009 Snatch - heavy single; 90% of that x 1 x 3 Clean & jerk - heavy single; 90% of that x 1 x 3 Front squat - clean single wt x 2 x 2 Weighted ab-mat sit-up - 3 x 10 Friday June 12 2009 Rest Thursday June 11 2009 Snatch balance - 65% (of snatch) x 3 x 3 Mid-hang snatch - 60% x 2 x 3 Mid-hang clean & power jerk - 60% (of clean) x 2 x 3 3 rounds for time: 20 push ball - 15% BW 20 KB snatch (10/arm) - 25% BW Wednesday June 10 2009 Snatch - heavy single; 85% of that x 1 x 3 Clean & jerk - heavy single; 85% of that x 1 x 3 Back squat - clean single wt x 2 x 2 Hanging leg raise - 3 x 15 Tuesday June 9 2009 Power snatch - 75% of Mon snatch (no more than 80% of best pwr sn) x 1 x 5 Power clean & jerk - 75% of Mon CJ (no more than 80% of best pwr CJ) x 1 x 5 3 rounds for time: 15 kipping pull-ups 7 box jumps - mid-thigh+ Monday June 8 2009 Snatch - heavy single; 90% of that x 1 x 3 Clean & jerk - heavy single; 90% of that x 1 x 3 Front squat - clean single wt x 2 x 2 Ab wheel - 3 x 15 Week 9 Sunday June 7 2009 Rest Saturday June 6 2009 Snatch - heavy single; 90% of that x 1 x 4 Clean & jerk - heavy single; 90% of that x 1 x 3 Back squat - heavy single clean weight x 3 x 3 6 intervals of: 100 m row sprint 200 m row cruise Ab work of choice Friday June 5 2009 Rest Thursday June 4 2009 Snatch - 75% of Wed. snatch x 1 x 5 Clean & jerk - 75% of Wed. CJ x 1 x 5 3 rounds for time: 10 clapping pull-ups 10 clapping push-ups Wednesday June 3 2009 Snatch - heavy single; 85% of that x 1 x 4 Clean & jerk - heavy single; 85% of that x 1 x 4 Front squat - heaviest clean weight x 2 x 3 Knees to elbows - 3 x 15 KB sidebends - 3 x 10 Tuesday June 2 2009 Power snatch - 75% of Monday's snatch x 1 x 5 Power clean & jerk - 75% of Monday's clean & jerk x 1 x 5 3 rounds for time: 15 KB swing - 40% BW 15 DB push press - 25% BW each Monday June 1 2009 Snatch - heavy single; 90% of that x 1 x 4 Clean & jerk - heavy single; 90% of that x 1 x 3 Back squat - today's clean max x 3 x 3 Weighted GHD sit-ups - 3 x 15 Week 8