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Sunday May 31 2009

Rest



Saturday May 30 2009

  • Snatch - heavy single; 85% of that x 1 x 4
  • Clean & jerk - heavy single; 85% of that x 1 x 3
  • Front squat - heavy single

3 rounds for time:
300 m row
7 burpees



Friday May 29 2009

Rest



Thursday May 28 2009

  • Muscle snatch - 80% x 1 x 3
  • Snatch - 75% of Wed heavy single x 1 x 5
  • Clean & jerk - 75% of Wed heavy single x 1 x 4

For time:
50 m sprint
15 kipping pull-ups
30 sec rest
100 m sprint
10 kipping pull-ups
30 sec rest
200 m sprint
5 kipping pull-ups
30 sec rest
50 m sprint
10 kipping pull-ups



Wednesday May 27 2009

  • Snatch - heavy single; 90% of that x 1 x 4
  • Clean & jerk - heavy single; 90% of that x 1 x 3
  • Back squat - clean single wt x 3 x 3
  • GHD sit-ups - 3 x 15 (weight if needed)




Tuesday May 26 2009

  • Power snatch - 75% x 1 x 5
  • Power clean & jerk - 75% x 1 x 5

3 rounds for time:
10 (2 walking lunge + 1 broad jump)
15 kipping pull-ups



Monday May 25 2009

  • Snatch - heavy single; 85% of that x 1 x 5
  • Clean & jerk - heavy single; 85% of that x 1 x 4
  • Front squat - clean heavy single wt x 2 x 3
  • Plate twists - 3 x 30
  • Ab roll-outs - 3 x 15

Week 7



Sunday May 24 2009

Rest



Saturday May 23 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Pull-ups - 3 x max OR rope climb - 5 total




Friday May 22 2009

Rest



Thursday May 21 2009

  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
3 rounds for time:
8 Sandbag power clean & push press - 40% BW
100 m sprint



Wednesday May 20 2009

  • Snatch - 65% x 2 x 4
  • Clean & jerk - 65% x 2 x 3
  • Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4
  • Ab wheel - 3 x 15




Tuesday May 19 2009

  • Power snatch - heavy single
  • Power clean & jerk - heavy single; if jerk fails first, keep going up to a heavy single power clean
4 rounds for time:
5 box jumps
10 kipping pull-ups
30 sec rest



Monday May 18 2009

  • Snatch - 70% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Back squat - 80% x 2 x 2
  • Turkish get-up - 3 x 5/side

Week 6



Sunday May 17 2009

Rest



Saturday May 16 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
5 rounds for time of:
50 m sprint
8 kipping pull-ups



Friday May 15 2009

Rest



Thursday May 14 2009

  • Snatch balance - heavy single
  • Jerk - 70% x 3 x 3
  • Muscle snatch - 75% x 2 x 3
  • Mid-hang snatch - 60% x 3 x 2; 65% x 2 x 2

3 rounds for time of:
300 m row
10 Turkish get-ups (5/side) - 30% BW



Wednesday May 13 2009

  • Clean & jerk - 80% x 1 x 3
  • Snatch - 70% x 1 x 3
  • Clean deadlift - 109% (of clean) x 2 x 3
  • Back squat - 87% x 1 x 5; follow each set with 3 box jumps
  • Knees to elbows - 3 x 15
  • KB sidebend - 3 x 10/side




Tuesday May 12 2009

  • Jerk - heavy single; 90% x 1; 80% x 1 x 2
  • Push press - 84% x 3 x 3
  • Muscle snatch - heavy single

3 rounds for time of:
20 kipping pull-ups
10 overhead sandbag throws


Sandbag throws: Start with a heavy sandbag on the ground between your feet. Lift and swing as if performing a KB swing, but throw the back behind yourself at the top of the swing.



Monday May 11 2009

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Snatch pull - 100% (of snatch) x 2 x 3
  • Front squat - 87% x 1 x 5
  • Weighted GHD sit-ups - 3 x 10

Week 5



Sunday May 10 2009

Rest



Saturday May 9 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
If your heavy single for your snatch or CJ is 85% or less of your best, drop to 90% of that single for 1, then 80% for 3 more singles.

3 rounds for time:
"Max" kipping pull-ups (as many as you can perform uninterrupted)
10 box jumps - mid-thigh +



Friday May 8 2009

Rest



Thursday May 7 2009

  • Jerk - 75% x 3 x 3
  • Push press - 82% x 4 x 4
  • Jumping squat - 90% (of back squat) x 3; 95% x 3; 100% x 3
5 rounds for time:
5 KB swings - 40% BW
10 sit-ups
50 m sprint
30 sec rest



Wednesday May 6 2009

  • Power snatch - 75% x 1 x 3
  • Power clean & push jerk - 75% x 1 x 3
  • Clean pull off 3" riser - 90% (of clean) x 3 x 3
  • Back squat - 84% x 2 x 3 - follow each set immediately with 3 box jumps
  • Turkish get-up sit-up - 3 x 5/side




Tuesday May 5 2009

  • Mid-hang muscle snatch - 75% x 3 x 3
  • Snatch balance + 2 overhead squats - 75% (of snatch) x 3 sets
For time:
500 m row
5 (1 Sandbag shoulder + 2 walking lunges)
2 rope climbs
10 sandbag power cleans
2 rope climbs
500 m row



Monday May 4 2009

  • Snatch - 75% x 1 x 3
  • Clean & jerk - 70% x 1 x 3
  • Snatch pull of 3" riser - 90% (of snatch) x 3 x 3
  • Front squat - 84% x 2 x 4
  • Stiff-legged deadlift - 3 x 5 (add weight from last Mon)
  • Hanging leg raise - 3 x 15

Week 4



Sunday May 3 2009

Rest



Saturday May 2 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single

40-30-20 reps for time of:
Push ball
Jumping ring pull-ups
Sit-ups



Friday May 1 2009

Rest

HAPPY BIRTHDAY TO JOSH EVERETT!!!