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Saturday December 31 2011
- Snatch - max
- Clean & Jerk - max
- Front or back squat - max
Rest 10-15 minutes between each exercise, but stay warm.
Friday December 30 2011
Rest Day
Thursday December 29 2011
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - 95% x 1 x 2
Wednesday December 28 2011
- Power clean - 75% x 2 x 10
- Clean Pull - 95% x 3 x 3
- Snatch balance - heavy single
3 sets; no rest:
400 m row
20 push ball (4-6 lb ball)
Tuesday December 27 2011
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - 90% x 1 x 5
Monday December 26 2011
- Power snatch - 75% x 2 x 10
- Jerk - 75% x 2 x 10
- Snatch pull - 95% x 3 x 3
For 5 min; no rest:
10 1-arm KB swings/arm
10 pull-ups
Week 6 of 6
Sunday December 25 2011
Rest Day
Saturday December 24 2011
- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Pause back squat - heavy double
- SLDL - 3 x 6
Friday December 23 2011
Rest Day
Thursday December 22 2011
- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Front squat - 90% x 2 x 3
Wednesday December 21 2011
- Mid-hang clean - 65% x 2 x 6
- Clean Pull - 90% x 4 x 5
- Snatch balance - heavy single
5 Ladders / 1-3-5 reps (no rest):
Pull-up
KB snatch (reps/per arm)
Tuesday December 20 2011
- Snatch - 90% x 1 x 3
- Clean & Jerk - 90% x 1 x 3
- Back squat - 85% x 3 x 3
- Good morning (wide stance, straight knee) - 3 x 6
Monday December 19 2011
- Mid-hang snatch - 65% x 2 x 6
- Power jerk - 65% x 2 x 6
- Snatch pull - 90% x 4 x 5
5 sets; no rest:
5 KB clean + push press/arm
5 DB renegade row/arm
Week 5 of 6
Sunday December 18 2011
Rest Day
Saturday December 17 2011
- Snatch - 80% x 1 x 5
- Clean & Jerk - 80% x 1 x 5
- Pause back squat - heavy triple
- SLDL - 3 x 5
Friday December 16 2011
Rest Day
Thursday December 15 2011
- Snatch - 80% x 1 x 5
- Clean & Jerk - 80% x 1 x 5
- Front squat - 85% x 3 x 3
Wednesday December 14 2011
- 3-position clean - 65% x 5 sets
- Clean pull - 85% x 5 x 5
- Snatch balance - heavy single
For 5 minutes:
3 box jumps
8 DB push-press
max consecutive pull-ups
30 sec rest
Tuesday December 13 2011
- Snatch - 80% x 1 x 5
- Clean & Jerk - 80% x 1 x 5
- Back squat - 75% x 5 x 5
- Good morning (wide stance, straight knee) - 3 x 8
Monday December 12 2011
- 3-position snatch - 65% x 5 sets
- 2 power jerk + 1 jerk - 65% x 5 sets
- Snatch Pull - 85% x 5 x 5
4 sets; no rest:
300 m row
15 push-ball
Week 4 of 6
Sunday December 11 2011
Rest Day
Saturday December 10 2011
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
- SLDL - 3 x 4
3 sets:
200 m run
1 min rest
Friday December 9 2011
Rest Day
Thursday December 8 2011
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - 95% x 1 x 2
Wednesday December 7 2011
- Power clean - 75% x 2 x 10
- Clean Pull - 95% x 3 x 3
- Snatch balance - heavy single
3 sets; no rest:
10 KB snatch/arm
max rep push-ups (10 minimum/set)
Tuesday December 6 2011
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - 90% x 1 x 5
- Good morning (wide stance, straight knee) - 3 x 4
Monday December 5 2011
- Power snatch - 75% x 2 x 10
- Jerk - 75% x 2 x 10
- Snatch pull - 95% x 3 x 3
4 sets: no rest:
2 min jump rope
8 rope pull-ups
Week 3 of 6
Sunday December 4 2011
Rest Day
Saturday December 3 2011
- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Pause back squat - heavy double
- SLDL - 3 x 6
Friday December 2 2011
Rest Day
Thursday December 1 2011
- Snatch - 90% x 1 x 3
- Clean & jerk - 90% x 1 x 3
- Front squat - 90% x 2 x 3
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