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Sunday July 31 2011 Rest Day Saturday July 30 2011 Snatch - max Clean & Jerk - max Front squat - max Friday July 29 2011 Rest Day Thursday July 28 2011 Snatch - 50% x 1 x 8 Clean & Jerk - 50% x 1 x 6 Box jump - 4 x 2 Wednesday July 27 2011 Snatch - 80% x 1 x 3; 50% x 1 x 5 OTM Snatch Pull - 90% x 2, 95% x 2, 100% x 2 Clean & Jerk - 60% x 1 x 5 Tuesday July 26 2011 Snatch - 50-60% x 1 x 8 Clean & Jerk - 50-60% x 1 x 6 Box jump - 4 x 3 Monday July 25 2011 Snatch - 85% x 1 x 3; 50% x 1 x 5 OTM Clean & Jerk - 80% x 1 x 3 Clean Pull - 90% x 2, 95% x 2, 100% x 2 Front squat - 85% x 1 x 2 Week 7 of 18 This week will taper for maxes on Saturday. Sunday July 24 2011 Rest Day Saturday July 23 2011 Snatch - heavy single Clean & Jerk - heavy single Front squat - 2RM; 90% of that x 2 x 2 SLDL - 5RM, 95% x 5, 90% x 5 Friday July 22 2011 Rest Day Thursday July 21 2011 Power snatch - 3RM, 95% x 3, 90% x 3 Snatch pull - 4RM, 95% x 4, 90% x 4 3 sets; no rest: 12 pull-ups 20 push ball Push ball: Remember, this is intended to be a very quick cycling exercise; use a 6-8 lb ball and aim for banging out 20 reps as fast as possible rhythmically. Wednesday July 20 2011 Jerk - heavy single; 80% of that x 2 x 3 Overhead squat - heavy single; 80% x 2 x 3 1 1/4 Back squat - 80% of Mon squat x 3 x 3 Tuesday July 19 2011 Snatch balance - 1RM; 80% of that x 2 x 2 Power clean - 3RM, 95% x 3, 90% x 3 Clean Pull - 4RM, 95% x 4, 90% x 4 4 sets; no rest: 15 sandbag bent rows* 15 KB push-press * sandbag starts on floor each time; use a heavy bag and plenty of body English Monday July 18 2011 Jerk behind the neck - 1RM; 80% of that x 2 x 3 Push Press - 4RM; 95% x 4, 90% x 4 Back squat - 4RM, 95% x 4, 90% x 4 Jerk dip squat - 4RM, 95% x 4, 90% x 4 Week 6 of 18 Sunday July 17 2011 Rest Day Saturday July 16 2011 Snatch - heavy single Clean & Jerk - heavy single Front squat - heavy double; 90% of that x 2 x 2 SLDL - heavy 5, 95% x 5, 90% x 5 Friday July 15 2011 Rest Day Thursday July 14 2011 Power snatch - heavy 3, 95% x 3, 90% x 3 Snatch pull - heavy 4, 95% x 4, 90% x 4 4 sets; no rest: max consecutive push-ups (no failure) Walking suitcase lunge - 6 steps/leg Wednesday July 13 2011 Jerk - heavy single; 80% of that x 2 x 3 Overhead squat - heavy single; 80% x 2 x 3 1 1/4 Back squat - 80% of Mon squat x 3 x 3 Tuesday July 12 2011 Snatch balance - heavy single; 80% of that x 2 x 2 Power clean - heavy 3, 95% x 3, 90% x 3 Clean Pull - heavy 4, 95% x 4, 90% x 4 4 sets; no rest: 10 topside halfmoons w/ plate 10 DB hang high-pulls Monday July 11 2011 Jerk behind the neck - heavy single; 80% of that x 2 x 3 Push Press - heavy 4; 95% x 4, 90% x 4 Back squat - heavy 4, 95% x 4, 90% x 4 Jerk dip squat - heavy 4, 95% x 4, 90% x 4 Week 5 of 18 Sunday July 10 2011 Rest Day Saturday July 9 2011 Snatch - 2RM; 90% x 2 Clean & Jerk - 2+1 RM; 90% x 2+1 Front squat - 3RM, 95% x 3, 90% x 3 SLDL - 6RM, 95% x 6, 90% x 6 Friday July 8 2011 Rest Day Thursday July 7 2011 Power snatch - 4RM, 95% x 4, 90% x 4 Snatch pull - 6RM, 95% x 6, 90% x 6 Jerk split squat - 6RM, 95% x 6, 90% x 6 5 sets; no rest: 10 chin-ups 5 box jumps (mid-thigh height +) On box jumps, as has been said before on this site, we're interested in the actual jump - no need to stand up once on the box. Also, these are not depth jumps - get back down to the ground smoothly and safely and reset for your next jump. Wednesday July 6 2011 Jerk dip squat + jerk - 3+1 RM, 95% x 3+1, 90% x 3+1 1 1/4 OHS + snatch push press - 2+4 RM, 95% x 2+4, 90% x 2+4 Back squat - 95% of Mon x 4 x 3 Front squat - 80% of today's BS x 3 x 3 Tuesday July 5 2011 Power clean - 4RM, 95% x 4, 90% x 4 Snatch balance - 3RM, 95% x 3, 90% x 3 Clean Pull - 6RM, 95% x 6, 90% x 6 3 sets; no rest: 10 KB snatch/arm 15 DB chainsaw rows/arm Monday July 4 2011 Jerk behind the neck - 3RM; 95% x 3, 90% x 3 Push Press - 6RM, 95% x 6, 90% x 6 Back squat - 6RM, 95% x 6, 90% x 6 Jerk dip squat - 6RM, 95% x 6, 90% x 6 Week 4 of 18 Sunday July 3 2011 Rest Day Saturday July 2 2011 Snatch - heavy double; 90% x 2 Clean & Jerk - heavy 2+1; 90% x 2+1 Front squat - heavy 3, 95% x 3, 90% x 3 SLDL - heavy 6, 95% x 6, 90% x 6 Friday July 1 2011 Rest Day