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Tuesday November 30 2010
- Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
- Jerk - heavy single
- Snatch push press - 3 x 3
Monday November 29 2010
- Power snatch - 60% x 1 x 5
- Back squat - 93% x 1
- Snatch pull - 80% x 2 x 3
Week 9 of 9
Sunday November 28 2010
Rest
Saturday November 27 2010
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 3
- Back squat - 80% x 1
- Stiff-legged deadlift - 3 x 5
Friday November 26 2010
Rest
Thursday November 25 2010
- Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
- Overhead squat - heavy single
30 sec each exercise; 3 sets:
Push ball (light and fast)
KB swing
DB hang high-pull
Wednesday November 24 2010
- Front squat - 88% x 2 x 3
- Clean pull - 104% (of clean) x 2 x 2
- Clean deadlift - 114% (of clean) x 2
Tuesday November 23 2010
- Snatch - 60% x 1 x 5; 1 min rest
- Jerk - heavy single
- Snatch push press - heavy single
3 sets; no rest:
10 sandbag halfmoons/side
10 pull-ups
Monday November 22 2010
- Back squat - 90% x 2 x 4
- Snatch pull - 104% (of snatch) x 2 x 2
- Snatch deadlift - 114% (of snatch) x 2
Week 8 of 9
Sunday November 21 2010
Rest
Saturday November 20 2010
- Front squat - max
- Snatch - 70% x 1 x 5
- Clean & jerk - 70% x 1 x 5
- Stiff-legged deadlift - 3 x 5
Friday November 19 2010
Rest
Thursday November 18 2010
- Clean - 60% x 1 x 5; 1 min rest
- Snatch balance - heavy single
3 sets; no rest:
10 KB swing
5 box jumps; mid-thigh+
10 sandbag bent row
Wednesday November 17 2010
- Front squat - 86% x 2 x 6
- Clean pull - 102% (of clean) x 2
- Clean deadlift - 112% (of clean) x 2
Tuesday November 16 2010
- Power snatch - 60% x 1 x 5; 1 min rest
- Jerk - heavy single
- Snatch push press - 3 x 3
3 sets; no rest:
350 m row
10 sandbag push press
Monday November 15 2010
Back squat - 88% x 2 x 8
Snatch pull - 102% (of snatch) x 2 x 2
Snatch deadlift - 112% x 2
Week 7 of 9
Sunday November 14 2010
Rest
Saturday November 13 2010
- Snatch - 80-90% x 1
- Clean & jerk - 90-90% x 1
- Back squat - 80% x 1
- SLDL - 3 x 5
Friday November 12 2010
Rest
Thursday November 11 2010
- Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
- Overhead squat - heavy single
3 sets; no rest:
10 1-arm KB swing
10 1-arm KB push press
Complete 10+10 each set before switching sides
Wednesday November 10 2010
- Front squat - 84% x 2 x 10
- Clean pull - 100% (of clean) x 3 x 2
- Clean deadlift - 110% (of clean) x 3
Tuesday November 9 2010
- Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
- Jerk - heavy single
- Snatch push press - 3 x 4
3 sets; no rest:
15 GHB sit-ups
15 pull-ups
Monday November 8 2010
- Back squat - 86% x 2 x 10
- Snatch pull - 100% (of snatch) x 3 x 2
- Snatch deadlift - 110% (of snatch) x 3
Week 6 of 9
Sunday November 7 2010
Rest
Saturday November 6 2010
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- Stiff-legged deadlift - 3 x 5
Friday November 5 2010
Rest
Thursday November 4 2010
- Clean - (65% x 1, 70% x 1, 75% x 1) x 3
- Snatch balance - heavy single
With no rest:
Pull-ups - 10-8-6-4-2 reps
KB swing - 10-8-6-4-2 reps
Wednesday November 3 2010
- Front squat - 81% x 3 x 10
- Clean pull - 98% x 3 x 2
- Clean deadlift - 108% x 3
Tuesday November 2 2010
- Power snatch - (65% x 1, 70%x 1, 75% x 1) x 3
- Jerk - heavy single
3 sets; no rest:
20 m farmer's walk
5 Snatch push press - 76%
Monday November 1 2010
- Back squat - 84% x 3 x 10
- Snatch pull - 98% x 3 x 2
- Snatch deadlift - 108% x 3
Week 5 of 9
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