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Sunday October 31 2010
Rest
Saturday October 30 2010
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
- Stiff-legged deadlift - 3 x 5
Friday October 29 2010
Rest
Thursday October 28 2010
- Power clean - (65% x 1, 70% x 1, 75% x 1) x 3
- Overhead squat - heavy single
4 sets; no rest:
12 DB hang high-pull
12 push-ups
Wednesday October 27 2010
- Front squat - 78% x 3 x 10
- Clean pull - 96% (of clean) x 3 x 2
- Clean deadlift - 100% (of clean) x 3 x 1
Tuesday October 26 2010
- Snatch - (65% x 1, 70% x 1, 75% x 1) x 3
- Jerk - heavy single
3 sets:
5 snatch push press - 73%; no rest
15 kipping pull-ups
1 min rest
Monday October 25 2010
- Back squat - 81% x 3 x 10
- Snatch pull - 96% (of snatch) x 3 x 2
- Snatch deadlift - 106% x 3 x 1
Week 4 of 9
Sunday October 24 2010
Rest
Saturday October 23 2010
- Snatch - 80-90% x 1
- Clean & jerk - 80-90% x 1
- Front squat - 80-90% x 1
- Stiff-legged deadlift - 3 x 5
Aim to hit one single on these lifts between 80-90% depending on how you're feeling. Don't push it beyond what can be done technically well.
Friday October 22 2010
Rest
Thursday October 21 2010
- Clean - (60% x 1, 65% x 1, 70% x 1) x 3
- Snatch balance - heavy single
3 sets; no rest:
15 pull-ups
10 KB clean & push press/arm
Wednesday October 20 2010
- Front squat - 75% x 3 x 10
- Clean pull - 93% (of clean) x 3 x 2
- Clean deadlift - 103% (of clean) x 3 x 1
- Sit-ups - 3 x max
Tuesday October 19 2010
- Power snatch - (60% x 1, 65% x 1, 70% x 1) x 3
- Jerk - heavy single
3 sets:
5 snatch push press - 70%
10 DB chainsaw rows
15 Hanging leg raises
1 min rest
Monday October 18 2010
- Back squat - 78% x 3 x 10
- Snatch pull - 93% (of snatch) x 3 x 2
- Snatch deadlift - 103% x 3 x 1
Week 3 of 9
Sunday October 17 2010
Rest
Saturday October 16 2010
- Snatch - max
- Clean & jerk - max
- Back squat - max (no misses)
- Stiff-legged deadlift - 3 x 5
Friday October 15 2010
Rest
Thursday October 14 2010
- Power clean - (60%x1, 65%x1, 70%x1) x 3
- Overhead squat - max for the day
4 sets; no rest:
15 DB muscle snatch
15 pull-ups
Wednesday October 13 2010
Front squat - 75% x 3 x 10
Clean pull - 90% (of clean) x 3 x 2
Clean deadlift - 100% (of clean) x 3
Tuesday October 12 2010
- Muscle snatch - work quickly up to a heavy single
- Snatch (60% x 1, 65% x 1, 70% x 1) x 3
- Jerk - max for day
Max sets in 5 minutes:
5 sandbag cross-body shoulder/side
10 sandbag bent row
10 sandbag shoulder-to-shoulder push press
Monday October 11 2010
- Back squat - 75% x 3 x 10
- Snatch pull - 90% (of snatch) x 3 x 2
- Snatch deadlift - 100% (of snatch) x 3
- Snatch push press - 3 x 5
Week 2 of 9
Sunday October 10 2010
Rest
Saturday October 9 2010
- Snatch - (65% x 1, 70% x 1, 75% x 1) x 3
- Clean & jerk - (65% x 1, 70% x 1, 75% x 1) x 3
- Back squat - 80% x 1 x 3
Friday October 8 2010
Rest
Thursday October 7 2010
- Muscle snatch - med-heavy single
- Overhead squat - 3 x 2 med weight
- Stiff-legged deadlift - 2 x 5 med weight
3 sets; no rest:
15 Chinese DB rows/arm
1 min max jump rope reps
Wednesday October 6 2010
- Front squat - 70% x 3 x 4
- Clean pull - 80% (of clean) x 3
- Clean deadlift - 90% (of clean) x 3
- Standing plate twist - 3 x 10/side
Tuesday October 5 2010
- Muscle snatch - 3 x 3 med wt
- Power snatch - 60% x 1 x 5
- Power clean & power jerk - 60% x 1 x 5
3 sets; no rest:
10 KB push press
5 box jumps - mid-thigh+
Monday October 4 2010
- Snatch + hang power snatch + hang snatch - 50-60% x 5 sets
- Clean + hang power clean + jerk - 50-60% x 5 sets
- Sit-ups - 3 x 15
Week 1 of 9
This will be a 9-week cycle. This first week will be very easy to get everyone recovered for the following 8 weeks.
Sunday October 3 2010
Rest
Saturday October 2 2010
- Snatch - max
- Clean & jerk - max
- Back or front squat - max
Rest 10 minutes between exercises, but stay warm.
Friday October 1 2010
Rest
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