2014
 2013
 2012
 2011
 2010
 2009
 2008
 2007


Wednesday September 30 2009
 2position clean (floor, knee)  70% x 2 x 5
 Snatch deadlift  95% (of snatch) x 3 x 4
 Front squat  70% x 3 x 3, 75% x 3 x 2
3 rounds for time: 20 m sled pull 20 m sled pull backpedal 15 kipping pullups
Tuesday September 29 2009
 Power clean  70% x 3 x 5
 Snatch balance  65% x 3 x 5
 Push press  72% x 3 x 5
3 rounds for time: 100 m sprint 30 sledgehammer swings (15/side)
Monday September 28 2009
 Power snatch  70% x 3 x 5
 Jerk  73% x 3 x 4
 Clean pull  88% x 3 x 3
 Back squat  70% x 3 x 2, 75% x 2 x 3
 Planks  3 x max front/side
Week 5
Sunday September 27 2009
Rest
Saturday September 26 2009
 Snatch  80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
 Clean & jerk  80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
 RDL  60% (of back squat) x 7 x 4
3 rounds for time: 20 kipping pullups 8 box jumps
Friday September 25 2009
 2position snatch  77% x 2 sets, 81% x 2 sets
 Snatch pull  96% (of snatch) x 5 x 5
 Snatch push press  81% x 5 x 5
 Back squat  85% x 4 x 3, 85% x 3 x 2
 Weighted situps  3 x 10
Thursday September 24 2009
Rest
Wednesday September 23 2009
 Muscle snatch  65% x 5, 70% x 4 x 2, 75% x 3
 2position clean (floor, midthigh)  77% x 2 x 2, 81% x 2 x 2
 Snatch deadlift  105% (of snatch) x 5 x 5
 Front squat  80% x 4 x 3, 85% x 4 x 2
For time: 500 m row 20 hanging leg raise 400 m row 15 hanging leg raise 300 m row 10 hanging leg raise
Tuesday September 22 2009
 Power clean + clean  75% x 4 sets
 Snatch balance  70% x 3, 75% x 3 x 2, 80% x 3 x 2
 Push press  82% x 4 x 5
3 rounds for time: 10 Turkish getups (5/side) 15 kipping pullups
Monday September 21 2009
 Power snatch + snatch  77% x 2 x 4
 Jerk  80% x 2 x 5
 Clean pull 98% x 4 x 5
 Back squat  80% x 5 x 2, 85% x 4 x 3
 Weighted situps  3 x 10
Week 4
Sunday September 20 2009
Rest
Saturday September 19 2009
 Snatch  75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1
 Clean & jerk  75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1
 RDL  58% (of back squat) x 8 x 4
5 rounds for time: 8 kipping pullups 8 GHB situps
Friday September 18 2009
 2position snatch  75% x 2 sets, 80% x 2 sets
 Snatch pull  96% x 5 x 5
 Snatch push press  78% x 5 x 5
 Back squat  75% x 5 x 2, 80% x 5 x 4
Thursday September 17 2009
Rest
Wednesday September 16 2009
 2position clean (floor, midthigh)  75% x 2 sets, 80% x 2 sets
 Clean deadlift  105% (of clean) x 5 x 5
 Front squat  75% x 5, 80% x 4 x 2, 85% x 3 x 2
3 rounds for time: 10 1arm DB overhead walking lunge (5/side) 10 hanging leg raise 10 GHR
Tuesday September 15 2009
 Power clean + clean  75% x 4 sets
 Snatch balance  70% x 3 x 2. 75% x 3 x 2, 80 x 3
 Push Press  80% x 5 x 5
3 rounds for time: 15 kipping pullup 10 box jump  midthigh+
Monday September 14 2009
 Power snatch + snatch  75% x 4 sets
 Jerk  78% x 3 x 5
 Clean pull  96% x 5 x 5
 Back squat  75% x 5, 80% x 5 x 3, 83% x 3, 80% x 4
 Ab wheel  3 x 15
Week 3
Sunday September 13 2009
Rest
Saturday September 12 2009
 Snatch  70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1
 Clean & jerk  70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1
 RDL  55% (of back squat) x 8 x 4
 Hanging leg raise  3 x 15
3 rounds for time: 15 kipping pullups 10 burpees
Friday September 11 2009
 3position snatch (floor, knee, midthigh)  70% x 2 sets; 75% x 3 sets
 Snatch pull  93% (of snatch) x 5 x 5
 Snatch push press  75% x 5 x 5
 Back squat  65% x 5; 70% x 5; 75% x 4; 80% x 3 x 2
 Weighted situp  3 x 10
Thursday September 10 2009
Rest
Wednesday September 9 2009
 3position clean (floor, knee, midthigh)  70% x 2 sets; 75% x 2 sets
 Snatch deadlift  100% (of snatch) x 7 x 2, 100% x 5 x 3
 Front squat  65% x 6; 70% x 5; 75% x 5; 80% x 3 x 2
201510 reps for time: Box jump  midthigh DB muscle snatch  (25% of best bar MS each)
Tuesday September 8 2009
 Power clean + 2 clean  70% x 2 sets; 75% x 2 sets
 Snatch balance  65% x 3 x 2; 70% x 3; 75% x 3 x 2
 Push Press  78% x 5 x 5
3 rounds for time: 500 m row 3 rope climbs
Monday September 7 2009
 Power snatch + 2 snatch  70% x 2 sets; 75% x 3 sets
 Jerk  75% x 3 x 5
 Clean pull  93% (of clean) x 5 x 5
 Back squat  65% x 6; 70% x 6; 75% x 6; 80% x 5 x 2
 Ab wheel  3 x 15
Week 2
Sunday September 6 2009
Rest
Saturday September 5 2009
 Snatch  70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1
 Clean & jerk  70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1
 Snatch shrug  105% (of snatch) x 8 x 5
 Back squat  60% x 6; 65% x 6; 70% x 6; 75% x 4 x 2
 Ab wheel  3 x 15
Friday September 4 2009
 3position Snatch  65% x 2 sets; 70% x 3 sets
 Snatch pull  90% (of snatch) x 7 x 4
 Snatch push press  70% x 5 x 3; 75% x 5 x 2
3 rounds for time: 10 burpees 20 KB swings  25% BW
Thursday September 3 2009
Rest
Wednesday September 2 2009
 Muscle snatch  60% x 5; 65% x 4; 70% x 3 x 2
 3position clean (floor, knee, midthigh)  65% x 2 sets; 70% x 3 sets
 Clean deadlift  100% (of clean) x 7 x 4
 Front squat  60% x 8; 65% x 6; 70% x 5; 75% x 3; 70% x 5
 Weighted situps  3 x 10
Tuesday September 1 2009
 Power clean + 2 clean  65% x 2 sets; 70% x 3 sets
 Snatch balance  60% x 3 x 2; 65% x 3; 70% x 3 x 2
 Push press  75% x 5 x 5
3 rounds: 100 m sprint 10 broad jumps 10 kipping pullups
