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Wednesday August 31 2011
- Block snatch (knee) - heavy 2, 95% x 2, 90% x 2
- Snatch pull - heavy 3, 95% x 3, 90% x 3
- Snatch deadlift - heavy 2, 95% x 2, 90% x 2
- Snatch block pull - heavy 4, 95% x 4, 90% x 4
Tuesday August 30 2011
- Jerk - heavy 2, 95% x 2, 90% x 2
- Mid-hang power snatch - heavy 2, 95% x 2, 90% x 2
- Front squat - heavy single, 95% x 1, 90% x 1
4 sets; no rest:
8 DB muscle snatch (2-arm)
12 (1 push-up + 2 kick-up)
Monday August 29 2011
- Block Clean (knee) - heavy 2, 95% x x 2, 90% x 2
- Clean Pull - heavy 3, 95% x 3, 90% x 3
- Clean deadlift - heavy 2, 95% x 2, 90% x 2
- Clean block pull (knee) - heavy 4, 95% x 4, 90% x 4
Week 12 of 18
Sunday August 28 2011
Rest Day
Saturday August 27 2011
- Snatch - 2RM; 95% x 2, 90% x 2
- Clean & Jerk - 2RM, 95% x 2, 90% x 2
- Front squat - 2RM; 95% x 2, 90% x 2
Friday August 26 2011
Rest Day
Thursday August 25 2011
- Pause jerk + jerk - max 1+1, 95% x 1+1, 90% x 1+1
- Mid-hang power clean - 3RM, 95% x 3, 90% x 3
- Snatch balance - 2RM; 95% x 2, 90% x 2
- Mid-hang clean high-pull (flat-footed) - 3 x 6; add weight from last wk
- Back squat - 90% (of Tues FS wt) x 3 x 3
Wednesday August 24 2011
- Block snatch (knee) - 3RM, 95% x 3, 90% x 3
- Snatch pull on riser - 4RM, 95% x 4, 90% x 4
- Halting snatch deadlift (hip) - 3RM, 95% x 3, 90% x 3
3 sets; no rest:
15 DB power clean + push press
15 pull-ups
Tuesday August 23 2011
- Power jerk + jerk - max 1+1, 95% x 1+1, 90% x 1+1
- Mid-hang power snatch - 3RM, 95% x 3, 90% x 3
- Mid-hang snatch high-pull (flat-footed) - 3 x 6; add weight from last wk
- Front squat - 2RM, 95% x 2, 90% x 2
Monday August 22 2011
- Block clean (knee) - 3RM; 95% x 3, 90% x 3
- Clean pull on riser - 4RM, 95% x 4, 90% x 4
- Halting clean deadlift (upper thigh) - 3RM, 95% x 3, 90% x 3
4 sets; no rest:
5 sandbag shoulder/side
15 DB chainsaw row/arm
Week 11 of 18
Sunday August 21 2011
Rest Day
Saturday August 20 2011
- Snatch - heavy double; 95% x 2, 90% x 2
- Clean & Jerk - heavy double, 95% x 2, 90% x 2
- Front squat - heavy double; 95% x 2, 90% x 2
4 sets; no rest:
10 sandbag bent rows
10 sandbag power clean & push press
Friday August 19 2011
Rest Day
Thursday August 18 2011
- Pause jerk + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1
- Mid-hang power clean - heavy 3, 95% x 3, 90% x 3
- Snatch balance - heavy double; 95% x 2, 90% x 2
- Mid-hang clean high-pull (flat-footed) - 3 x 6
- Back squat - 90% (of Tues FS wt) x 3 x 3
Wednesday August 17 2011
- Block snatch (knee) - heavy 3, 95% x 3, 90% x 3
- Snatch pull on riser - heavy 4, 95% x 4, 90% x 4
- Halting snatch deadlift (hip) - heavy 3, 95% x 3, 90% x 3
For 5 minutes:
5 KB clean + 5 KB push press/arm
10 topside halfmoons
Tuesday August 16 2011
- Power jerk + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1
- Mid-hang power snatch - heavy 3, 95% x 3, 90% x 3
- Mid-hang snatch high-pull (flat-footed) - 3 x 6
- Front squat - heavy double, 95% x 2, 90% x 2
Keep the snatch high-pulls at a weight that allows you to get the elbows elevated maximally on all reps; the top position is more important than the weight.
Monday August 15 2011
- Block clean (knee) - heavy 3; 95% x 3, 90% x 3
- Clean pull on riser - heavy 4, 95% x 4, 90% x 4
- Halting clean deadlift (upper thigh) - heavy 3, 95% x 3, 90% x 3
3 sets; no rest:
15 KB swings
15 pull-ups
Week 10 of 18
Sunday August 14 2011
Rest Day
Saturday August 13 2011
- Snatch Pull + Snatch - Max 1+1, 95% x 1+1, 90% x 1 +1
- Clean Pull + Clean + Jerk - Max 1+1+1, 95% x 1+1+1, 90% x 1+1+1
- Front Squat - 2RM, 95% x 2, 90% x 2
Friday August 12 2011
Rest Day
Thursday August 11 2011
- Jerk behind the neck + jerk - Max 1+1, 95% x 1+1, 90% x 1+1
- Mid-hang Power Clean - 5RM, 95% x 5, 90% x 5
- Snatch Balance - 3RM, 95% x 3, 90% x 3
- Back Squat - 90% (of Tues FS) x 5 x 3
Wednesday August 10 2011
- Block Snatch (mid-thigh) - 3RM, 95% x 3, 90% x 3
- Floating Snatch Pull - 5RM, 95% x 5, 90% x 5
- Snatch Segment Deadlift (1", knee / 2 sec pause) - 4RM, 95% x 4, 90% x 4
3 sets; no rest:
15 Chinese DB rows/arm
10 DB muscle snatch
Tuesday August 9 2011
- Push Press + Power Jerk + Jerk - Max 1+1+1, 95% x 1+1+1, 90% X 1+1+1
- Mid-Hang Power Snatch - 3 x 5 w heavier wt than last wk
- Block Snatch High-Pull (mid-thigh) - 3 x 8 w heavier wt than last wk
- Front Squat - 3RM, 95% x 3, 90% x 3
Monday August 8 2011
- Block Clean (mid-thigh) - 3RM, 95% x 3, 90% x 3
- Floating Clean Pull - 5RM, 95% x 5, 90% x 5
- Clean Segment Deadlift (1", knee / 2 sec pause) - 4RM, 95% x 4, 90% x 4
4 sets; no rest:
10 KB cross-chops/side
10 KB snatch/arm
Week 9 of 18
Sunday August 7 2011
Rest Day
Saturday August 6 2011
- Snatch Pull + Snatch - heavy 1+1, 95% x 1+1, 90% x 1 +1
- Clean Pull + Clean + Jerk - heavy 1+1+1, 95% x 1+1+1, 90% x 1+1+1
- Front Squat - heavy double, 95% x 2, 90% x 2
Friday August 5 2011
Rest Day
Thursday August 4 2011
- Jerk behind the neck + jerk - heavy 1+1, 95% x 1+1, 90% x 1+1
- Mid-hang Power Clean - heavy 5, 95% x 5, 90% x 5
- Snatch Balance - heavy 3, 95% x 3, 90% x 3
- Back Squat - 90% (of Tues FS) x 5 x 3
Wednesday August 3 2011
- Block Snatch (mid-thigh) - heavy 3, 95% x 3, 90% x 3
- Floating Snatch Pull - heavy 5, 95% x 5, 90% x 5
- Snatch Segment Deadlift (1", knee / 2 sec pause) - heavy 4, 95% x 4, 90% x 4
With 30 sec rest after each couplet:
30 KB swings / 30 DB push press
20 KB swings / 20 DB push press
10 KB swings / 10 DB push press
Tuesday August 2 2011
- Push Press + Power Jerk + Jerk - heavy 1+1+1, 95% x 1+1+1, 90% X 1+1+1
- Mid-Hang Power Snatch - 3 x 5 at med wt
- Block Snatch High-Pull (mid-thigh) - 3 x 8 at med wt
- Front Squat - heavy 3, 95% x 3, 90% x 3
Power snatch and snatch high-pull weights should be challenging but allow quality reps. Power snatches should be snappy and locked out completely; high-pulls should be to maximum elbow height.
Monday August 1 2011
- Block Clean (mid-thigh) - heavy 3, 95% x 3, 90% x 3
- Floating Clean Pull - heavy 5, 95% x 5, 90% x 5
- Clean Segment Deadlift (1", knee / 2 sec pause) - heavy 4, 95% x 4, 90% x 4
4 sets; no rest:
5 box jumps (mid-thigh+)
10 chin-ups
Week 8 of 18
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