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Friday April 30 2010
Rest
Thursday April 29 2010
- Muscle snatch - 75% x 3 x 3
- Snatch - 80% x 1 x 6
- Clean & jerk - 80% x 1 x 6
3 sets; no rest:
300 m row
15 ring push-ups
Wednesday April 28 2010
- Snatch - max for day; 85% of that x 1 x 5
- Clean & jerk - max for day; 85% of that x 1 x 5
- Back squat - 85% x 1 x 3
- Hanging leg raise - 4 x 12
Tuesday April 27 2010
- Power snatch - 80% x 1 x 6
- Power clean & jerk - 80% x 1 x 6
3 sets:
10 1-arm ring row (per arm); no rest
5 1-leg barbell RDL; 1 min rest
Notes: On 1-arm ring rows, keep the body squared off forward; do not allow yourself to rotate. On 1-leg RDL, keep support knee bent slightly throughout the movement. Keep the movement at a controlled pace.
Monday April 26 2010
- Glute bridge - 10 total with 5 sec pause at top
- Snatch - Max for day; 80% of that x 1 x 5
- Clean & jerk - Max for day; 80% of that x 1 x 5
- Front squat - 90% x 1 x 3
- Front/side planks - 3 x max hold
Week 8
Notes: On glute bridges, lift toes from floor, relax quads and hamstrings, and initiate movement with the glutes. Keep abs tight and lumbar spine neutral--don't hyperextend the lumbar spine.
Sunday April 25 2010
Rest
Saturday April 24 2010
- Snatch - max for day; 85% of that x 1 x 5
- Clean & jerk - max for day; 85% of that x 1 x 5
- Front squat - max for day
- Hanging leg raise - from 90 degree up only - 3 x 10 (bend knees if needed)
Friday April 23 2010
Rest
Thursday April 22 2010
- Muscle snatch - 75% x 3 x 3
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
3 sets:
Turkish get-up - 5/side; no rest
10 pull-ups; no rest
Notes: For pull-ups, use band assistance as needed to ensure complete, perfect reps with forceful contraction of the upper back at the top.
Wednesday April 21 2010
- Snatch - max for day; 90% of that x 1 x 2
- Clean & jerk - max for day; 90% of that x 1 x 2
- Back squat - 80% x 3 x 3
- Ab wheel - 3 x 15
Tuesday April 20 2010
- Muscle snatch - max for day
- Power snatch - 80% x 1 x 5
- Power clean & power jerk - 80% (of PC) x 1 x 5
3 sets:
10 DB bent row; no rest
10 1-arm DB bench press (per arm); 1 min rest
Monday April 19 2010
- Snatch - max for day; 85% of that x 1 x 3
- Clean & jerk - max for day; 85% of that x 1 x 3
- Front squat - 80% x 3 x 3
- Front/side planks - 2 x max hold
Week 7
Sunday April 18 2010
Rest
Saturday April 17 2010
- Snatch - max
- Clean & jerk - max
- Back squat - max
- Ab & back work of choice
Friday April 16 2010
Rest
Thursday April 15 2010
- Box jump - 3 x 3
- Snatch - 70% x 1 x 3
- Clean & jerk - 70% x 1 x 3
3 sets:
10 dips; no rest
250 m row; 30 sec rest
Wednesday April 14 2010
- Snatch - 65% x 2 x 4
- Clean & jerk - 65% x 2 x 4
- Snatch push press + overhead squat - 65% (of snatch) x 3 + 3 x 4
- Back extensions - (unweighted) 3 x 10-15
Tuesday April 13 2010
- Power snatch - max
- Power clean & jerk - max
3 sets:
10 ring rows; no rest
250 m row; 30 sec rest
Notes: Split jerk after power cleans. If your jerk fails before your power clean, continue taking the power clean to a max without the jerk.
Monday April 12 2010
- Snatch - 70% x 1 x 3
- Clean & jerk - 70% x 1 x 3
- Front squat - 80% x 2 x 2; follow each set immediately with 2 box jumps
- GHB sit-ups - 50 total
Week 6
Sunday April 11 2010
Rest
Saturday April 10 2010
- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
- Good morning - 3 x 10
- Ab work of choice
Friday April 9 2010
Rest
Thursday April 8 2010
- Mid-hang snatch - 70% x 2 x 3; 65% x 3 x 2
- Jerk - 75% x 3 x 3
- Snatch balance - max for day; 80% of that x 1 x 3
3 sets:
10 Hang DB muscle snatch; no rest
Dips x AMRAP; 30 sec rest
Wednesday April 7 2010
- Clean & jerk - (75% x 1, 80% x 1) x 3
- Clean deadlift - 110% (of clean) x 2 x 3
- Back squat - 87% x 1 x 5
- Russian twist - 3 x 20/side
Tuesday April 6 2010
- Jerk - max for day; 80% of that x 1 x 3
- Muscle snatch - max for day
- Power snatch - 80% x 1 x 3
- Push press - 84% x 3 x 3
3 sets; no rest:
10 KB swings
2 rope climbs
Monday April 5 2010
- Snatch - (75% x 1, 80% x 1) x 3
- Snatch pull - 100% (of snatch) x 2 x 3
- Front squat - 87% x 1 x 5; follow each set immediately with 2 box jumps
- GHB sit-ups - 70 total
Week 5
Sunday April 4 2010
Rest
Saturday April 3 2010
- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
- Stiff-legged deadlift - 3 x 5
Friday April 2 2010
Rest
Thursday April 1 2010
- Jerk - max for day; 80% of that x 1 x 3
- Power snatch - 70% x 3 x 3
- Power clean - 70% x 3 x 3
- Push press - 82% x 4 x 4
3 sets:
300 m row; no rest
AMRAP consecutive pull-ups (perform a minimum of 10/set by breaking up as needed); no rest
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