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Thursday September 30 2010
- Snatch - 60% x 1 x 3-5
- Clean & jerk - 60% x 1 x 2-3
Wednesday September 29 2010
- Snatch - 75-80% x 1 x 1-3
- Clean & jerk - 75-80% x 1 x 1-2
- Light ab work
Tuesday September 28 2010
- Snatch - 85-90% x 1
- Clean & jerk - 85-90% x 1
- Back extensions - 2 x 10 (no weight)
Monday September 27 2010
- Snatch - 90-95% x 1
- Clean & jerk - 90-95% x 1
- Front squat - 90% x 1
Control snatch and CJ weights within the prescribed range based on how you feel each day this week. Err on the lighter side and cut reps if you're not starting to feel recovered by Wednesday.
Week 5
Sunday September 26 2010
Rest
Saturday September 25 2010
- Snatch - max for day
- Clean & jerk - max for day
- Back squat - max for day
- Stiff-legged deadlift - 3 x 5
Friday September 24 2010
Rest
Thursday September 23 2010
- Jerk - max for day; 80% of that x 1 x 3
- Power snatch - 70% x 3 x 3
- Power clean - 70% x 3 x 3
3 sets; no rest:
15 pull-ups
10 KB snatch/arm
Wednesday September 22 2010
- Clean & jerk - 79% x 1 x 3
- Snatch - 74% x 1 x 3
- Clean pull off 2" riser - 90% (of clean) x 3 x 3
- Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps
Tuesday September 21 2010
- Mid-hang power snatch + mid-hang snatch - 55%x3, 60%x3, 65%x3
- Jerk - 75% x 3 x 3
4 sets; no rest:
10 DB hang high-pull
10 sandbag push press
Monday September 20 2010
- Snatch - 79% x 1 x 3
- Clean & jerk - 74% x 1 x 3
- Snatch pull on 2" riser - 90% (of snatch) x 3 x 3
- Front squat - 84% x 2 x 4
Week 4
Sunday September 19 2010
Rest
Saturday September 18 2010
- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
- Good morning - 3 x 10
Friday September 17 2010
Rest
Thursday September 16 2010
- Jerk - 80% x 2 x 2; 85% x 2 x 2
- Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2
3 sets; no rest:
15 DB chainsaw row/arm
15 push-ups with feet elevated
Wednesday September 15 2010
- Power snatch + snatch - 65% (of snatch) x 2 sets; 70% x 3 sets
- Clean pull - 97% (of clean) x 3 x 3
- Clean deadlift - 105% (of clean) x 2 x 3
- Back squat - 81% x 2 x 5; follow each set immediately with 3 box jumps
Tuesday September 14 2010
- Power snatch - 75% x 2 x 3
- Jerk - max for day; 80% of that x 2 x 2
4 sets:
8 DB muscle snatch
Max consecutive pull-ups; 8 reps minimum/set
45 sec rest
Monday September 13 2010
- Snatch - 78% x 1 x 3
- Clean & jerk - 73% x 1 x 3
- Snatch pull - 97% (of snatch) x 3 x 3
- Snatch deadlift - 105% (of snatch) x 3 x 3
- Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
Week 3
Sunday September 12 2010
Rest
Saturday September 11 2010
- Snatch - max for day
- Clean & jerk - max for day
- Back squat - max for day
4 sets:
10 1-Arm KB swing/arm
10 pull-ups
Friday September 10 2010
Rest
Thursday September 9 2010
- Jerk - max for day; 80% of that x 2 x 3
- Mid-hang or block snatch - 70% x 3 x 3
- Mid-hang or block clean - 70% x 3 x 3
3 sets; no rest:
20 halfmoon (10/side)
10 barbell bent row
Wednesday September 8 2010
- Clean & jerk - 77% x 1 x 3
- Snatch - 72% x 1 x 3
- Clean pull - 95% (of clean) x 3 x 3
- Clean deadlift - 103% (of clean ) x 3 x 3
- Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
Tuesday September 7 2010
- Power snatch - 82% x 1 x 4
- Power clean & power jerk - 82% x 1 x 4
- Overhead squat - 85% x 1; 75% x 2 x 2
3 sets; no rest:
10 broad jump
15 dips
20 sit-ups
Monday September 6 2010
Snatch - 77% x 1 x 3
Clean & jerk - 72% x 1 x 3
Snatch pull - 95% (of snatch) x 3 x 3
Snatch deadlift - 103% (of snatch) x 3 x 3
Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
Week 2
Sunday September 5 2010
Rest
Saturday September 4 2010
- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
3 sets:
400 m row sprint
1 min rest
Saturdays will be heavy lifting days. Get accustomed to taking the same warm-up attempts each time as you work you way up to prep for competition. On some Saturdays you will make records; on others, you may only be good for 80%. Take it up as much as you can and try to remain flexible.
Friday September 3 2010
Rest
Thursday September 2 2010
- Jerk - max for day; 80% of that x 1 x 3
- 2-position snatch (floor, mid-thigh) - 65% x 3 sets
- 2-position clean (floor, mid-thigh) - 65% x 3 sets
- Push press - 75% x 5 x 4
3 sets; no rest:
10 KB snatch/arm
15 hanging leg raises
Wednesday September 1 2010
- Snatch - 70% x 1 x 4
- Clean & jerk - 75% x 1 x 3
- Clean pull - 90% (of clean) x 3 x 3
- Clean deadlift - 100% (of clean) x 3 x 3
- Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
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