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Saturday July 31 2010
- Snatch - max single
- Clean & jerk - max single
- Back squat - max single
- Stiff-legged deadlift - 3 x 5
- Sit-up - 3 x 20
Friday July 30 2010
Rest
Thursday July 29 2010
- Snatch - 90% x 1
- Clean & jerk - 90% x 1
- Front squat - 95% x 1 x 2
3 sets; no rest:
Sandbag bent row x 10
Sandbag halfmoon x 5/side
Wednesday July 28 2010
- Power clean - 75% x 2 x 5
- Clean pull - 95% (of clean) x 3 x 3
- Snatch balance - max for day
3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side
Tuesday July 27 2010
- Snatch - 95% x 1
- Clean & jerk - 95% x 1
- Back squat - 90% x 1 x 5
3 sets:
A1. Good morning x 5
A2. Hanging leg raise x 15
Monday July 26 2010
- Power snatch - 75% x 2 x 5
- Jerk - 75% x 2 x 5
- Snatch pull - 95% (of snatch) x 3 x 3
7 sets; no rest:
3 KB snatch
3 KB push press
3 KB overhead lunge
Complete the series of 3 exercises on each arm, then repeat the series on the other arm. This constitutes 1 set.
Week 3
Sunday July 25 2010
Rest
Saturday July 24 2010
- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Pause back squat (3 sec pause in bottom) - 2RM
- Stiff-legged DL - 3 x 6
Circuit: Perform as many reps of each exercise as you can until you start to lose pace and slow down, and immediately switch to the next exercise. You should come nowhere near failure on a rep. Work through the following exercises for a total of 5 minutes:
- Push-up
- Pull-up
- Squat jump
Friday July 23 2010
Rest
Thursday July 22 2010
- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Front squat - 90% x 2 x 3
3 sets:
A1. Ab wheel x 15
A2. KB side bend x 15
Wednesday July 21 2010
- Clean from blocks or mid-hang - 65% x 2 x 6
- Clean pull - 90% (of clean) x 4 x 5
- Snatch balance - max for day; 80% of that x 2 x 2
5 sets; no rest, with 1 pair of DBs:
5 hang high-pulls
5 power cleans
5 push press
Tuesday July 20 2010
- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Back squat - 85% x 3 x 3
3 sets; no rest:
20 KB swings
10 supported DB rows/arm
Monday July 19 2010
- Snatch from blocks or mid-hang - 65% x 2 x 6
- Power jerk - 65% x 2 x 6
- Snatch pull - 90% (of snatch) x 4 x 5
- Sit-up - 70 total
Week 2
Sunday July 18 2010
Rest
Saturday July 17 2010
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
- Stiff-legged deadlift - 3 x 8
3 sets; no rest:
5 box jumps - mid-thigh+
10 topside halfmoons
Topside halfmoons: Perform a halfmoon with a plate or sandbag starting and ending with the weight at about hip-height and a slight bend in the knees and hips.
Friday July 16 2010
Rest
Thursday July 15 2010
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Front squat - 85% x 3 x 3
3 sets; no rest:
Pull-ups x max reps; minimum of 10
Hanging leg raise x 10
Wednesday July 14 2010
- 3-position clean (floor, knee, mid-thigh) - 65% x 5 sets
- Clean pull - 85% (of clean) x 5 x 5
- Snatch balance - max for day; 75% of that x 2 x 3
3 sets:
A1. Ab wheel x 12
A2. KB side bend x 12
Tuesday July 13 2010
- Snatch - 80% x 1 x 5
- Clean & jerk - 80% x 1 x 5
- Back squat - 75% x 5 x 5
4 sets; no rest:
1-arm KB swing high-pull x 8/arm
1-arm KB push press x 8/arm
Monday July 12 2010
- 3-position snatch (floor, knee, mid-thigh) - 65% x 5 sets
- 2 power jerk + 1 split jerk - 65% x 5 sets
- Snatch pull - 85% (of snatch) x 5 x 5
- Sit-up - 60 total
Week 1
Sunday July 11 2010
Rest
Saturday July 10 2010
- Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
- Front squat - 60% x 5, 65% x 5, 70% x 3
- Good morning - 3 x 8 light
4 sets:
350 m row
1 min rest
Friday July 9 2010
Rest
3 rest days this week. Don't get soft.
Thursday July 8 2010
- Snatch + 2 OHS - 60% (of snatch) x 5 sets
- Snatch pull - 80% x 3 x 3
- Snatch push press - 3 x 5
- Planks - 2 x 1 min; no weight
Wednesday July 7 2010
Rest
If you're feeling good, spend some time doing very light technique work where you need it. No more than 30 minutes.
Tuesday July 6 2010
- Back squat - 55% x 10, 60% x 8, 65%, 8, 70% x 5
- Press - 3 x 8
- Bent row - 3 x 8
3 sets: no rest:
20 m bear crawl
10 halfmoons
Monday July 5 2010
- Hang power snatch - 60% x 2 x 5
- Hang power clean + power jerk - 60% x 2 + 2 x 5
3 sets:
A1. Sit-ups x 15
A2. KB swing x 15
This will be a light transition week so we can move into the next cycle. Lots of ice, stretching, foam rolling massage, and whatever other work you need to get you back to 100% by next Monday.
Sunday July 4 2010
Rest
Saturday July 3 2010
- Back squat - Max
- Snatch - lift according to how you feel
- Clean & jerk - lift according to how you feel
Snatch/CJ: Take singles or doubles at whatever weight feels good today, even if it's 40-50%. Spend 15-30 minutes with each movement and don't worry about pushing the weight.
Friday July 2 2010
Rest
Thursday July 1 2010
- 1-arm KB press - 3 x 15
- 1-arm DB row - 3 x 15
- Sit-up variety of choice - 60 total reps max
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