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Tuesday August 31 2010
- Power snatch - 80% x 1 x 4
- Power clean + power jerk - 80% (of PC) x 1 x 4
- Overhead squat - 80% x 1; 70% x 2 x 2
4 sets; no rest:
10 pull-ups
10 sandbag muscle snatches
Monday August 30 2010
- Snatch - 75% x 1 x 3
- Clean & jerk - 70% x 1 x 3
- Snatch pull - 90% (of snatch) x 3 x 3
- Snatch deadlift - 100% (of snatch) x 3 x 3
- Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
Week 1
This will be a 5-week cycle and will peak for max snatch and CJ on the weekend of October 2-3. These workouts will have quite a few exercises, so stay on task and keep moving.
If your snatch/clean maxes are limited significantly by technique, the prescribed weights for snatch/clean pulls/deadlifts will be too light. Move these up accordingly with the understanding that pulls must be fast at the top, and both pulls and deadlifts MUST be performed with perfect snatch/clean pulling positions and postures.
Add ab work at least 3 days each week at the end of the workouts. Rotate through flexion, lateral flexion, rotation and static stabilization exercises.
Sunday August 29 2010
Rest
Saturday August 28 2010
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- Good morning - 3 x 10 light
- Planks - front/side x 2 sets
Friday August 27 2010
Rest
Thursday August 26 2010
- Jerk - 70% x 1 x 3
- 2-position snatch (floor, mid-thigh) - 60% x 3 sets
- 2-position clean (floor, mid-thigh) - 60% x 3 sets
4 sets; no rest:
2-arm KB push press x 15
KB swing x 15
Wednesday August 25 2010
- Snatch - 60% x 1 x 3
- Clean & jerk - 65% x 1 x 3
- Clean pull - 80% (of clean) x 3 x 3
- Clean deadlift - 90% (of clean) x 3 x 3
- Back squat - 65% x 5 x 3
Tuesday August 24 2010
- Power snatch - 70% x 1 x 3
- Power clean + power jerk - 70% x 1 x 3
- Overhead squat - 70% x 1; 60% x 3 x 2
3 sets; no rest:
Pull-ups x max consecutive (minimum 10)
2-arm DB hang muscle snatch x 10
Monday August 23 2010
- Snatch - 65% x 1 x 3
- Clean & jerk - 60% x 1 x 3
- Snatch pull - 80% (of snatch) x 3 x 3
- Snatch deadlift - 90% (of snatch) x 3 x 3
- Front squat - 65% x 4 x 3
This a transition week preparing for the next cycle.
Sunday August 22 2010
Rest
Saturday August 21 2010
- Snatch - max
- Clean & jerk - max
- Back squat - max
- Stiff-legged deadlift - 3 x 5
Notes: Take a 10 minute rest between the first 3 exercises but stay warm.
Friday August 20 2010
Rest
Thursday August 19 2010
- Snatch - 85-90% x 1
- Clean & jerk - 85-90% x 1
- Front squat - 95% x 1 x 2
- Ab work of choice
Wednesday August 18 2010
- Power clean - 75% x 2 x 5
- Snatch balance - max for day
- Clean pull - 95% x 3 x 3
3 sets; no rest:
20 knees to elbows
20 plate topside halfmoons
Tuesday August 17 2010
- Snatch - 90-95% x 1
- Clean & Jerk - 90-95% x 1
- Back squat - 90% x 1 x 5
- Good morning - 3 x 8 light
Notes: On snatch/CJ aim for a single in each between 90-95%. If you need to keep it lighter, do it.
Monday August 16 2010
- Power snatch - 75% x 2 x 5
- Jerk - 75% x 2 x 5
- Snatch pull - 95% (of snatch) x 3 x 3
3 sets; no rest:
Box jump x 5 (mid-thigh+)
Pull-up x 10
Week 6
This will be the last week of the cycle. Maxes on Saturday. Next week will be a light transition week into the next cycle.
Sunday August 15 2010
Rest
Saturday August 14 2010
- Snatch - 90% x 1 x 4
- Clean & jerk - 90% x 1 x 4
- Pause back squat (3 sec pause) x 2RM
- Stiff-legged deadlift - 3 x 5
For 5 minutes with 1 barbell:
5 deadlift
5 power clean
5 push press
5 front squat
30 sec rest
Friday August 13 2010
Rest
Thursday August 12 2010
- Snatch - 90% x 1 x 4
- Clean & jerk - 90% x 1 x 4
- Front squat - 93% x 2 x 3
3 sets; no rest:
1-arm KB clean + push press x 10/arm
10 hanging leg raise
Wednesday August 11 2010
- Clean from blocks or mid-hang - 70% x 2 x 5
- Clean pull - 95% x 3 x 5
- Snatch balance - max for day; 80% of that x 2 x 3
- Planks - front/side x max x 2
Tuesday August 10 2010
- Snatch - 90% x 1 x 4
- Clean & jerk - 90% x 1 x 4
- Back squat - 88% x 3 x 3
3 sets; no rest:
15 sandbag snatches from knee
15 pull-ups
Monday August 9 2010
- Snatch from blocks or mid-hang - 70% x 2 x 5
- Power jerk - 70% x 2 x 5
- Snatch pull - 95% x 3 x 5
- Sit-up - 80 total
Week 5
Sunday August 8 2010
Rest
Saturday August 7 2010
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Pause back squat (3 sec pause in bottom) - 3RM
- Stiff-legged deadlift - 3 x 6
3 sets: no rest:
10 1-arm DB bench press/arm
2 rope climbs
Friday August 6 2010
Rest
Thursday August 5 2010
- Snatch - 80% x 1 x 5
- Clean & Jerk - 80% x 1 x 5
- Front squat - 88% x 3 x 3
3 sets; no rest:
10 pull-ups
10 sandbag shoulder-to-shoulder push press
Wednesday August 4 2010
- 3-position clean (floor, knee, mid-thigh) - 70% x 5 sets
- Clean pull - 90% (of clean) x 5 x 5
- Snatch balance - max for day; 78% of that x 2 x 3
3 sets:
A1. Ab wheel - 3 x 14
A2. KB sidebend - 3 x 14/side
Tuesday August 3 2010
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Back squat - 78% x 5 x 5
3 sets; no rest:
15 hang DB muscle snatch
15 knees to elbows
Monday August 2 2010
- 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
- 2 power jerk + 1 split jerk - 70% x 5 sets
- Snatch pull - 90% (of snatch) x 5 x 5
- Sit-ups - 3 x 20
Week 4
Sunday August 1 2010
Rest
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