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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