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Sunday February 28 2010 Rest Saturday February 27 2010 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Pause back squat - 2RM 3 sets: A1. SLDL x 8 A2. Chin-ups (supinated) x amrap Friday February 26 2010 Rest Thursday February 25 2010 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Front squat - 55% x 2 x 10; 1 min rest 4 sets: A1. GHR x 10 A2. Dips x 10 Wednesday February 24 2010 Power clean - max; 75% of that x 2 x 4 Hang clean high-pull - 70% x 3 x 4 Snatch balance - max; 80% of that x 2 x 2 3 sets: A1. TGU (lunge) x 5/side A2. V-up x 15 Tuesday February 23 2010 Clean & jerk - 90% x 1 x 3 Snatch - 90% x 1 x 3 Back squat - 85% x 3 x 3 3 sets: A1. Reverse hyper x 10 (weighted) A2. Barbell bent row x 10 Monday February 22 2010 Power snatch - max; 75% of that x 2 x 4 Power jerk - max; 75% of that x 2 x 4 Jerk springs - 90% (of jerk) x 5 x 5 4 sets: A1. 4 box jumps A2. 10 Hanging leg raise Notes: Jerk springs - This is a jerk dip squat, but with a focus on a quick change of direction in the bottom of the dip (trying to "bounce" at the bottom). Return to the top without and immediately return to the bottom of the next rep to complete the series in rapid succession. Week 5 Sunday February 21 2010 Rest Saturday February 20 2010 Snatch - 80% x 1 x 7 Clean & jerk - 80% x 1 x 7 Pause Back squat - 3RM 3 sets: A1. Box jump x 5 A2. 3-5 Stiff-legged deadlift; 2010 Friday February 19 2010 Rest Thursday February 18 2010 Snatch - 80% x 1 x 7 Clean & jerk - 80% x 1 x 7 Front squat - 50% x 2 x 10; 1 min rest 3 sets: A1. GHR x 12 A2. Incline bench press (45 dg) x 10 Wednesday February 17 2010 Clean & jerk - 65% x 2 x 10 Clean pull - 85% x 5 x 5 Hang snatch high-pull - 70% x 4 x 4 Snatch balance - max for day; 75% of that x 3 x 3 3 sets: A1. V-ups x 10-15 A2. Standing plate twist x 30 (15/side) Tuesday February 16 2010 Snatch - 80% x 1 x 7 Clean & jerk - 80% x 1 x 7 Back squat - 78% x 5 x 5 3 sets: A1. Good morning (squat stance, unlocked knee) x 8-10 A2. DB row x 8-10 Monday February 15 2010 Snatch - 65% x 2 x 10 Snatch pull - 85% x 5 x 5 Jerk - max for day 3 sets: A1. Depth jump x 3 A2. GHB sit-up x 12 Week 4 Sunday February 14 2010 Rest Saturday February 13 2010 Snatch - Max Clean & jerk - Max Back squat - Max 3 sets: A1. 3 Squat jumps; 20 sec rest A2. 3-5 Stiff-legged deadlift; 2010; 90 sec rest Friday February 12 2010 Rest Thursday February 11 2010 Snatch - Max Clean & jerk - Max Front squat - 60% x 2 x 10; 1 min rest 3 sets: A1. GHR x 15 A2. Dips x 10 Wednesday February 10 2010 Power clean - 75% x 2 x 10; 1 min rest Hang snatch high-pull - 70% x 3 x 4 Snatch balance - Max for day 3 sets: A1. Ab wheel x 15+; 20 sec rest A2. Side bend x 8-10; 1 min rest Tuesday February 9 2010 Snatch - Max Clean & jerk - Max Back squat - 90% x 1 x 5 3 sets: A1. Good morning (wide stance, straight knee) x 4-6; 30 sec rest A2. Chin-ups x AMRAP Monday February 8 2010 Power snatch - 75% x 2 x 10; 1 min rest Jerk - 75% x 2 x 10; 1 min rest Jerk dip squat - 100% x 2 x 4 4 sets: A1. Box jump x 3; no rest A2. GHB sit-up x 16; 2020; 1 min rest Week 3 Sunday February 7 2010 Rest Saturday February 6 2010 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Pause back squat - 2RM 3 sets: A1. 4 Squat jumps; 20 sec rest A2. 4-6 Stiff-legged deadlift; 2010; 90 sec rest Friday February 5 2010 Rest Thursday February 4 2010 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Front squat - 55% x 2 x 10; 1 min rest 3 sets: A1. GHR x 12 A2. Press x 5-7 Wednesday February 3 2010 Block/hang clean (mid-thigh) - 65% x 2 x 6; 1 min rest Hang clean high pull - 70% x 3 x 4 Snatch balance - max for day; 80% of that x 2 x 2 3 sets: A1. Ab wheel x 12-15; 20 sec rest A2. Side bend x 10-12; 1 min rest Tuesday February 2 2010 Snatch - 90% x 1 x 3 Clean & jerk - 90% x 1 x 3 Back squat - 85% x 3 x 3 3 sets: A1. Good morning (wide stance, straight knee) x 6-8; 30 sec rest A2. Chin-ups x AMRAP Monday February 1 2010 Block/hang snatch (mid-thigh) - 65% x 2 x 6; 1 min rest Power jerk - 65% x 2 x 6; 1 min rest Jerk dip squats with bands - 95% (of jerk) x 2 x 4 4 sets: A1. Box jump x 3; no rest A2. GHB sit-up x 14; 2020; 1 min rest Week 2