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Monday May 31 2010
- Power snatch - 75% x 1 x 5
- Power clean & jerk - 75% x 1 x 5
3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)
Week 2
Sunday May 30 2010
Rest
Saturday May 29 2010
- Snatch no-touch deadlift on riser - 50% x 3 x 3
- Clean high pull - 70% x 5 x 5
- Back squat - 80% x 2 x 6
3 sets:
A1. Planks (front/side) x max hold
A2. Reverse hyper x 15
Friday May 28 2010
Rest
Thursday May 27 2010
- Back squat - 80% x 3 x 6
- Bulgarian split squat - 3 x 5 (light!)
- RDL - 4 x 5
3 sets; no rest:
A1. GHR x 10
A2. Standing plate twist x 20
Wednesday May 26 2010
- Snatch - 60% x 2 x 5
- Clean & jerk - 60% x 2 x 5
- Hanging leg raise - 3 x 10
4 sets; no rest:
A1. Dips x 10
A2, Ring row x 10
Tuesday May 25 2010
- Snatch pull off blocks (mid-thigh) - 100% x 5 x 5
- Back squat - 80% x 2 x 6
3 sets; no rest:
10 DB push press
10 DB hang high pull
Monday May 24 2010
- Snatch from blocks (mid-thigh) - 60% x 2 x 5
- Power jerk - 60% x 2 x 5
- Clean from blocks (mid-thigh) - 60% x 2 x 5
3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)
Week 1
Sunday May 23 2010
Rest
Saturday May 22 2010
- Snatch - heavy single
- CJ - heavy single
- Back squat - 80% x 1 x 6
- Bulgarian split squat - light weight x 2 x 5
Notes: Do not take the snatch and CJ to absolute max attempts today unless you're feeling confident in a record. Stop at the first legitimate miss (i.e. not a miss due to a correctable technical mistake).
Friday May 21 2010
Rest
Thursday May 20 2010
- Snatch pull off blocks - 95% x 5 x 4
- Back squat - 75% x 2 x 6
- RDL - 3 x 5 light/med
- Reverse hyper - 3 x 15 light
3 sets:
30 sec light sandbag halfmoons
30 sec rest
30 sec pull-ups
30 sec rest
Wednesday May 19 2010
- Snatch - 75% x 1 x 5
- CJ - 75% x 1 x 5
- Overhead squat - 60% x 5 x 3
- Back extension - 3 x 10 @ 1013
- Standing plate twist - 3 x 30
Tuesday May 18 2010
- Clean pull off blocks (above knee) - 95% (of clean) x 5 x 4
- Back squat - 70% x 2 x 6
- Good morning - 3 x 5 light
- GHR - 3 x 8
- Planks - front/side - 2 x max hold (if can hold for more than 1 min, add weight)
Monday May 17 2010
- Power snatch + snatch - 65% (of snatch) x 5 sets
- Power clean + power jerk + jerk - 65% (of clean) x 5 sets
3 sets; no rest (reps per side on each set):
10 1-arm KB swing
10 1-arm KB clean + push press
10 1-arm KB front squat
Sunday May 16 2010
Rest
Saturday May 15 2010
- Snatch - max
- Clean & jerk - max
- Back or Front squat - max
Friday May 14 2010
Rest
Thursday May 13 2010
- Snatch - 70% x 1 x 4
- Clean & jerk - 70% x 1 x 3
Wednesday May 12 2010
- Snatch - 78% x 1 x 3
- Clean & jerk - 78% x 1 x 3
- Front squat - 50% x 2 x 3 (max speed in transition and recovery)
Tuesday May 11 2010
- Snatch - 83% x 1 x 2
- Clean & jerk - 83% x 1 x 2
- Planks - front/side x 80% of max x 2
Monday May 10 2010
- Snatch - 88% x 1
- Clean & jerk - 88% x 1
- Front squat - 85% x 1
- Reverse hyper - 3 x 10 light
Week 10
Sunday May 9 2010
Rest
Saturday May 8 2010
- Snatch - 93-95% x 1
- CJ - 93-95% x 1
- Back squat - 90% x 1
- Ab wheel - 3 x 15
Friday May 7 2010
Rest
Thursday May 6 2010
- Power snatch - 75% of last week's best snatch x 1 x 6
- Power clean & jerk - 75% of last week's best CJ x 1 x 6
- Reverse hyper - 2 x 15 w/ light weight
- Light ab work of choice
Notes: If the lifts at this weight are not quick and solid, drop the weight until they are.
Wednesday May 5 2010
- Snatch - 80% of last week's best snatch x 1 x 8
- Clean & jerk - 80% of last week's best CJ x 1 x 8
- Back squat - 85% x 2 x 2
- Hanging leg raise - 4 x 15
Tuesday May 4 2010
- Power snatch - 80% of yesterday's snatch x 1 x 10
- Power clean & jerk - 80% of yesterday's CJ x 1 x 10
3 sets:
5 1-legged RDL/side
10 bent row
Monday May 3 2010
- X-band walks - 3 x 5/side
- Snatch - 80% of last week's best x 1 x 6
- Clean & jerk - 80% of last week's best x 1 x 6
- Front squat - 80% x 2 x 3
- Front/side planks - 2 x max
Week 9
Sunday May 2 2010
Rest
Saturday May 1 2010
- Snatch - max
- Clean & jerk - max
- Back squat - max
3 sets; rest as needed:
10 Back extensions
10 Ab wheel; on reach roll, perform 2 half rolls from the extended position before returning to the top
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