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Sunday January 31 2010 Rest Saturday January 30 2010 Snatch - 80% x 1 x 5 Clean & jerk - 80% x 1 x 5 Pause back squat - 3RM 3 sets: A1. 5 Squat jumps; 20 sec rest A2. 8 Stiff-legged deadlift; 2010; 90 sec rest Notes: Pause back squats must have a minimum of 3-4 sec pause in the bottom position before recovery; focus on maximal acceleration up from the dead stop (no bouncing). Squat jumps are unweighted: jump vertical to maximum height, absorb into a full squat, catch the bounce as you would with a clean, and immediately jump again until all reps are complete; speed and change of direction at the bottom are key. Friday January 29 2010 Rest Thursday January 28 2010 Clean & jerk - 80% x 1 x 5 Snatch - 80% x 1 x 5 Front squat - 50% x 2 x 10; 1 min rest 3 sets; no rest: A1. 10 GHR A2. 20 push-ups Notes: On front squats, the emphasis is on speed of the transition at the bottom and speed up. Wednesday January 27 2010 3-position clean (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest Hang snatch high pull - 65% x 3 x 4; 2 min rest Snatch balance - max for day; 75% of that x 2 x 3 3 sets: A1. Ab wheel x 12; 20 sec rest A2. KB side bend x 12/side; 1 min rest Notes: on snatch high pull, focus on maximal elbow elevation and orientation to the sides. Today this is an upper body pulling exercise. If you're unable to achieve a tight top position, reduce the weight until you can. Tuesday January 26 2010 Snatch - 80% x 1 x 5 Clean & jerk - 80% x 1 x 5 Back squat - 80% x 5 x 5 3 sets; no rest: 15 KB swings (wide stance, feet straight forward) 15 kipping pull-ups Monday January 25 2010 3-position snatch (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest 2 power jerk + 1 split jerk - 65% x 5 sets; 1 min rest Jerk dip squats with bands - 90% (of jerk) x 5 x 2 4 sets: A1. Box jump x 3; no rest A2. GHB sit-up x 10; 2020; 1 min rest Notes: On jerk dip squats, attach purple or green bands to the bar and around pins in the bottom of a power rack. This will allow you to drive hard to the top without the bar separating from your shoulders. Week 1 Sunday January 24 2010 Rest Saturday January 23 2010 Snatch balance - 80% x 1 x 3 Back squat - 70% x 5 x 2, 75% x 5 x 2, 80% x 3 3 sets: A1. 85% AMRAP chin-ups; 20 sec rest A2.15 Reverse hyper; 90 sec rest Friday January 22 2010 Snatch - (70% x 1, 75% x 1, 80% x 1) x 3 Clean & jerk - (70% x 1, 75% x 1, 80% x 1) x 3 3 sets, no rest: 3 rope climbs 10 push press - 60% Thursday January 21 2010 Rest Wednesday January 20 2010 Jerk - 60% x 3 x 4 Jerk dip squat -- 80% (of jerk) x 4 x 4 4 sets: A1. 20 GHB sit-ups; 20 sec rest A2. 85% AMRAP dips; 2 min rest Notes: On dips, approximate an 85% effort of max possible reps each set. Tuesday January 19 2010 Clean - 60% x 3 x 4 Front squat - 60% x 5 x 4 4 sets, no rest: 3 rope climbs 50 m sled pull Notes: Load the sled with 50-75% of BW or whatever it takes to make it a challenging walking pace - this is not a sprint. Monday January 18 2010 Snatch - 60% x 3 x 4 Overhead squat - 60% x 5 x 4 4 sets: A1. 10 Barbell bent row; 20X1; no rest A2. 15 GHR; 90 sec rest Sunday January 17 2010 Rest Saturday January 16 2010 Snatch - Max Clean & jerk - Max Push Press or Press - Max Back squat - Max Notes: Give yourself 10-15 minutes of rest between exercises, but stay warm. Choose either to test your max on push press or press. Friday January 15 2010 Rest Spend time doing mobility work, foam rolling, stretching and icing. Thursday January 14 2010 Snatch - 60% x 1 x 3; 65% x 1 x 2; 70% x 1 x 3 Clean & jerk - 60% x 1 x 3; 65% x 1 x 2; 70% x 1 x 3 Notes: Resist the urge to do more today. If you're bored, spend 30 minutes foam rolling and stretching after the lifts. Wednesday January 13 2010 Snatch - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2 Clean & jerk - 75% x 1, 78% x 1, 80% x 1, 75% x 1 x 2 Front squat - med/heavy single Kipping pull-ups - 3 x 65% of max consec reps/set Notes: Front squat should be a challenging weight, but still moving relatively quickly; NOT a max for the day. Pull-ups - If you can do 25 consecutive kipping pull-ups, you would do 16 pull-ups per set (.65 x 25). Tuesday January 12 2010 Snatch - (65% x 2, 70% x 2, 75% x 1) x 3 Clean & jerk - (65% x 2, 70% x 2, 75% x 1) x 3 4 sets; no rest: 6 DB muscle snatch (from below knees) - combined weight 50% of MS 6 box jumps 12 KTE Monday January 11 2010 Back squat - 90% x 2 x 2 Snatch pull - 90% (of snatch) x 2 x 2 Power jerk - 80% x 2 x 3 2 sets: A1. Pull-ups x 3-4; 21X0; add weight each set as needed to hit reps; 1 min rest A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest Week 5 Sunday January 10 2010 Rest Saturday January 9 2010 Snatch - max for day Clean & jerk - max for day Back squat - max for day Notes: 10 minutes rest between exercises, but stay warm. No more than 3 min rest between sets of snatches and CJs; rest as needed for squats. Friday January 8 2010 Overhead squat - max for day; 80% x 2 Snatch - 70% x 2 x 5 5 sets; no rest: 5 DB power snatch 5 DB power jerk 5 DB split clean (per leg) Use DBs approximately 15-20% each of your best power clean Thursday January 7 2010 Rest Wednesday January 6 2010 Front squat - 80% x 3 x 5 Snatch pull - 95% (of snatch) x 2 x 3 Jerk - max for day; 90% of that x 1 x 3 3 sets: 250 m row 3 rope climbs 10 sandbag shoulders (5/side) - 50% BW Tuesday January 5 2010 Muscle snatch - 40% x 3 x 3 Clean & jerk - 70% x 2 x 5 3 sets; no rest: 6 1-arm DB power snatch (per side) 50 m prowler sprint - 50% BW Monday January 4 2010 Back squat - 85% x 2 x 4 Snatch deadlift - 105% (of snatch) x 3 x 3 Push press - 78% x 4 x 5 3 sets: A1. Pull-ups x 6; 21X0; add weight each set as needed to hit reps; 1 min rest A2. GHB sit-ups x max consecutive; 2010; NO failed reps; 2 min rest Week 4 Sunday January 3 2010 Rest Saturday January 2 2010 Snatch - max for day Clean & jerk - max for day Front squat - max for day Notes: 10 minutes rest between exercises, but stay warm. No more than 2 min rest between sets of snatches and CJs; rest as needed for squats. Friday January 1 2010 Snatch balance - max for day; 70% of that x 3 x 4 Power snatch + snatch - 75% (of power snatch) x 1+1 x 5 sets; 2 min rest 4 sets: 3 box jumps - max height for reps/sets 12 kipping pull-ups 100 m run 1 min rest Notes: On power snatch + snatch, focus on an aggressive turnover and securing the bar overhead as high and as quickly as possible; the turnover and height at which the bar is fixed overhead should be the same for the power snatch and following snatch, with adjustments for fatigue. That is, turn the bar over as high as possible and sit into the squat immediately. On box jumps, focus on extending the knees and hips maximally before lifting the feet rather than simply reaching for the box with hip flexion; attempt to drop down onto the box softly.