2013
| 2012
| 2011
| 2010
| 2009
| 2008
| 2007
|
|
Saturday October 31 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - 77% x 2 x 4
3 sets:
A. Standing plate twist x 30
B. Sit-ups x 25
C. Reverse hyper x 20
Friday October 30 2009
- Snatch - 65% x 2 x 2, 70% x 1 x 3
- Snatch pull off 3" riser - 75% x 3 x 3
- Snatch push press - 77% x 4 x 4
- Ab exercise of choice - 3-4 sets
3 rounds for time:
10 m shuttle run x 6
2 rope climb
15 KB swing
Thursday October 29 2009
Rest
Wednesday October 28 2009
- Muscle snatch - 65% x 3 x 3
- Clean & jerk - 65% x 2 x 2, 70% x 1 x 3
- Front squat - 80% x 2 x 3
3 rounds for time:
20 sandbag halfmoons (10/side) - 15-20% BW
8 box jumps
3 sets:
A. Glute-ham raise x 10
B. Ab wheel x 15
Tuesday October 27 2009
- Hang clean - 65% x 2 x 4
- Snatch balance - 70% x 3 x 4
4 rounds for time:
Kipping pull-ups - max consecutive reps (min. 10)
5 Push press - 75%
3 sets:
A. Weighted sit-up x 10
B. Reverse hyper - 3 x 20
Monday October 26 2009
- Hang snatch - 65% x 2 x 4
- Jerk - 75% x 2 x 4
- Clean pull of 3" riser - 75% x 3 x 3
- Back squat - 80% x 2 x 5
3 sets:
A. Good morning (straight knee) - 25% (of back squat) x 8
B. Hanging leg raise x 15
Week 9 - Back-off
Sunday October 25 2009
Rest
Saturday October 24 2009
- Snatch - heavy single; 80% (of single) x 1 x 4
- Clean & jerk - heavy single; 80% (of single) x 1 x 4
- Good morning - 30% (of back squat) x 8 x 3
3 rounds for time:
Farmer's walk - 50 m
12 burpees
Friday October 23 2009
- Snatch - 75% x 2, 80% x 1 x 4
- Snatch pull off riser - 85% x 4 x 5
- Snatch push press - 87% x 4 x 2, 87% x 3 x 2
- Back squat - 87% x 3 x 5
- Weighted sit-up - 3 x 10
Thursday October 22 2009
Rest
Wednesday October 21 2009
- Clean & jerk - 75% x 2, 80% x 1 x 4
- Clean deadlift - 113% (of clean) x 4 x 5
- Front squat - 89% x 2 x 5
4 rounds for time:
10 m sprint x 4 (back and forth, touch floor at each end)
15 kipping pull-ups
Tuesday October 20 2009
- Hang clean - 75% x 2 x 4
- Snatch balance - 80% x 3 x 2, 84% x 2 x 2
- Push press - 89% x 3 x 4
Rounds in 5 min:
2 KB clean + 2 push press + 2 lunge (alternate sides after each complex)
Monday October 19 2009
- Hang snatch - 75% x 2 x 4
- Jerk 84% x 2 x 4
- Clean pull off riser - 85% x 4 x 5
- Back squat - 87% x 3 x 3, 90% x 2 x 2
- Weighted back extensions - 3 x 10
- Hanging leg raise - 3 x 15
Week 8
Sunday October 18 2009
Rest
Saturday October 17 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - 85% x 4 x 5
- Reverse hyperextensions - 3 x 20
- Ab work of choice
Friday October 16 2009
- Snatch - 75% x 2 x 2, 80% x 1 x 3
- Snatch pull off riser - 90% (of snatch) x 5 x 5
- Snatch push press - 85% x 4 x 5
3 rounds for time:
15 kipping pull-ups
10 box jumps
Thursday October 15 2009
Rest
Wednesday October 14 2009
- Clean & jerk - 75% x 2 x 2, 80% x 1 x 3
- Snatch deadlift - 110% (of snatch) x 4 x 5
- Front squat - 87% x 3 x 5
For time:
bear crawl - 30 m / alt with:
DB power clean + push press x 20-15-10 reps (find weight that allows unbroken 20 reps)
Tuesday October 13 2009
- Hang clean (above knee) - 73% x 3 x 2, 73% x 2 x 2
- Snatch balance - 78% x 3 x 3, 82% x 2 x 2
- Push press - 87% x 4 x 2, 87% x 3 x 3
3 rounds for time:
300 m row
16 1-arm DB power snatch (8/side) -
2 min rest
Monday October 12 2009
- Hang snatch (above knee) - 73% x 3 x 2, 73% x 2 x 2
- Jerk - 82% x 2 x 4
- Clean pull off 3" riser - 80% (of clean) x 5 x 5
- Back squat - 88% x 3 x 5
- SIt-ups - 3 x 25
- Ab wheel - 3 x 15
Week 7
Sunday October 11 2009
Rest
Saturday October 10 2009
- Snatch - 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1
- Clean & jerk - 80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1
- Good morning - 30% (of back squat) x 10 x 3
For time:
30 walking lunges (15/side)
30 kipping pull-ups
20 DB walking lunges (DBs at sides)
20 kipping pull-ups
10 1-arm DB overhead walking lunges
10 kipping pull-ups
Friday October 9 2009
- Snatch - 70% x 3 x 2, 75% x 2 x 3
- Snatch pull - 100% (of snatch) x 3 x 5
- Snatch push press - 83% x 3 x 5
- Back squat - 85% x 4 x 5
- Hanging leg raise - 3 x 15
- Planks - front/side - 2 x max
Thursday October 8 2009
Rest
Wednesday October 7 2009
- Clean & jerk - 70% x 3 x 2, 75% x 2 x 3
- Clean deadlift - 108% (of clean) x 4 x 5
- Front squat - 85% x 4 x 5
3 rounds for time:
10 Sandbag halfmoons - 25% BW
10 box jumps
Tuesday October 6 2009
- Hang clean (above knee) - 70% x 3 x 4
- Snatch balance - 75% x 3 x 2, 80% x 3 x 3
- Push press - 85% x 4 x 5
4 rounds for time:
10 (1 push-up + 2 kick-ups)
1 rope climb
Monday October 5 2009
- Hang snatch (above knee) - 70% x 3 x 4
- Jerk - 78% x 3 x 3, 81% x 3 x 2
- Clean pull - 100% (of clean) x 3 x 5
- Back squat - 86% x 4 x 5
- Weighted sit-up - 3 x 10
Week 6
Sunday October 4 2009
Rest
Saturday October 3 2009
- Snatch - 70% x 2, 75% x 2, 77% x 1 x 2
- Clean & jerk - 70% x 2, 75% x 2, 77% x 1 x 2
3 rounds for time:
10 tire flips + jump in/out
40 m farmer's walk
3 sets of:
A. 10 back extensions
B. 20 sit-ups
Friday October 2 2009
- 2-position snatch (floor, knee) - 70% x 2 x 5
- Snatch pull - 86% (of snatch) x 3 x 5
- Snatch push press - 71% x 4 x 5
- Back squat - 75% x 3 x 5
- Ab wheel - 3 x 15
Thursday October 1 2009
Rest
|