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Monday November 30 2009 Power snatch - 75% x 1 x 10; 1 min rest High-hang clean & jerk - 60% x 1 x 10; 1 min rest Front squat - 70% x 1; focus on speed up GHB sit-ups - 50 total 20-15-10 reps: Box jump - above knee+ Kipping pull-ups Week 1 Sunday November 29 2009 Rest Saturday November 28 2009 Snatch - heavy single; 75% of that x 1 x 3 Clean & jerk - heavy single; 75% of that x 1 x 3 Front squat - heavy single; 80% of that x 3 x 3 3 sets: A. GHR x 15 B. GHB sit-ups x 25 Friday November 27 2009 Power clean + hang clean + power jerk - 70% (of clean) x 4 sets Jerk dip squats - 90% (of jerk) x 3 x 4 Muscle snatch - 60% x 3 x 4 For time: 35-30-25 KB swings 400-200-100 m sprint Thursday November 26 2009 Rest Wednesday November 25 2009 Power snatch + hang power snatch + 2 snatch balance - 70% (of power snatch) x 4 sets Push press + power jerk + jerk - 80% (of push press) x 5 sets 3 rounds for time: 250 m row sprint 10 kipping pull-ups 3 min rest Tuesday November 24 2009 Snatch - (70% x 1, 74% x 1, 78% x 1) x 3 Clean & jerk - (70% x 1, 74% x 1, 78% x 1) x 3 Back squat - 75% x 6 x 4 - 3 sec pause in bottom Rounds in 5 min: 5 kipping pull-ups 5 lunges/leg 5 box jumps 5 push-ups Monday November 23 2009 Power snatch - 60% x 2 x 5 Power clean & power jerk - 60% x 2 x 5 Good morning (straight knee, straight feet) - 3 x 10 light GHB sit-ups - 3 x 15 Light Transition Week Sunday November 22 2009 Rest Saturday November 21 2009 Snatch - max Clean & jerk - max Back squat - max Ab work of choice Friday November 20 2009 Rest Thursday November 19 2009 Snatch - 60% x 1 x 5 Clean & jerk - 60% x 1 x 5 Wednesday November 18 2009 Snatch - 70% x 1 x 5 Clean & jerk - 70% x 1 x 5 Front squat - 90% x 1 3 intervals: 300 m row rest / 200 m row sprint Tuesday November 17 2009 Snatch - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 Clean & jerk - 70% x 1 x 2, 75% x 1 x 2, 80% x 1 x 2 4 rounds for time: 10 m low side shuffle x 4 10/side KB cross-chops Monday November 16 2009 Snatch - 75% x 1 x 5 Clean & jerk - 75% x 1 x 5 Back squat - 90% x 1, 93% x 1, 95% x 1 3 sets: A. 10/leg DB lunge B, 15 HLR Week 12 Sunday November 15 2009 Rest Saturday November 14 2009 Snatch - heavy single Clean & jerk - heavy single 5 rounds for time: 5 1-arm DB power snatch 1 rope climb Ab work of choice Friday November 13 2009 Snatch - 70% x 1 x 6 Clean & jerk - 70% x 1 x 6 Back squat - 77% x 2 x 4 3 sets: A. KB sidebends x 10/side B. Hanging leg raise x 15 Thursday November 12 2009 Rest Wednesday November 11 2009 Snatch - 70% x 2 x 3 Clean & jerk - 70% x 2 x 3 Front squat - 80% x 2 x 4 20-15-10 reps for time: Kipping pull-ups DB push press Tuesday November 10 2009 Snatch - 65% x 2 x 4 Clean & jerk - 65% x 2 x 4 Snatch balance - 75% x 3 x 4 3 rounds for time: 15 KB swings 5 broad jumps Monday November 9 2009 Snatch - 70% x 2 x 4 Clean & jerk - 70% x 2 x 4 Back squat - 80% x 2 x 4 GHR - 3 x 10 GHB sit-ups - 3 x 15 Week 11 Sunday November 8 2009 Rest Saturday November 7 2009 Snatch - heavy single Clean & jerk - heavy single 3 rounds for time: 400 m row 15 sandbag push press - 30% BW 3 sets: A. Weighted back extensions x 10; drop weight, GHR x 6 B. Hanging leg raise x 15 Friday November 6 2009 Snatch - 80% x 1 x 4 Snatch pull off 3" riser - 90% (of snatch) x 3 x 3 Snatch push press - 89% x 3 x 3 Back squat - 87% x 2 x 4 3 sets: A. Reverse hyper x 20 B. Weighted sit-up x 10 Thursday November 5 2009 Rest Wednesday November 4 2009 Clean & jerk - 80% x 1 x 4 Clean deadlift - 115% (of clean) x 3 x 3 Front squat - 90% x 2 x 4 5 rounds for time: 4 box jumps 10 2-arm DB hang muscle snatch Tuesday November 3 2009 Clean - 75% x 2 x 4 Snatch balance - 83% x 3 x 4 Push press - 90% x 3 x 3 3 rounds for time: 50 m prowler push (uprights) (sub 100 m sprint) 15 kipping pull-ups 90 sec rest Monday November 2 2009 Snatch - 75% x 2 x 4 Jerk - 84% x 3 x 2, 84% x 2 x 2 Clean pull off riser - 90% (of clean) x 3 x 3 Back squat - 90% x 2 x 4 3 sets: A. GHR x 10 B. GHB sit-up x 15 Week 10 Sunday November 1 2009 Rest