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Thursday March 31 2011
- Power snatch + snatch - 70% (of snatch) x 5 sets
- Power clean - 75% x 2 x 5
- Snatch balance - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1
- KB swing - 3 x 10 (stay light & focus on hip speed)
Wednesday March 30 2011
- Clean pull - 90% x 2 x 3
- Front squat - 80% x 2 x 3
- Jerk - 80% x 2 x 3
4 sets: no rest:
20 topside halfmoons (10/side)
1 min jump rope
Tuesday March 29 2011
- Power clean + clean - 70% (of clean) x 5 sets
- Power snatch - 75% x 2 x 5
3 sets; no rest:
20 m farmer's walk
10 Chinese DB rows/arm
Monday March 28 2011
- Snatch pull - 108% x 2 x 3
- Back squat - 90% x 2 x 2
- Push press - 80% x 4 x 4
- Stiff-legged deadlift - 55% (of back squat) x 5 x 3
- Weighted sit-up - 3 x 10
Week 4 of 4
Sunday March 27 2011
Rest Day
Saturday March 26 2011
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
- Ab and back work of choice
Friday March 25 2011
Rest Day
Thursday March 24 2011
- Snatch - work up to heaviest double for day; then 90% of that for 2 more sets
- Power clean & power jerk - 70% x 3 x 5
- Overhead squat - heavy single
Wednesday March 23 2011
- Jerk - heavy single
- Snatch Pull - 95% x 3 x 3
- Front Squat - 80% x 3 x 5
3 sets; no rest:
300 m row
max consecutive pull-ups (or minimum of 10)
Use assistance on the pull-ups if needed to reach the 10 minimum. Try using leg assistance rather than bands to get more appropriate loading throughout the movement and achieve a forceful lockout at the top of every rep.
Tuesday March 22 2011
- Clean - work up to heaviest double for day; then 90% of that for 2 more sets
- Power snatch - 70% x 3 x 5
- Mid-hang muscle snatch - 3 x 5 (light)
Rotate through series for 40 sec on, 20 sec off, for 5 total minutes:
5 DB power clean
5 DB clean
5 DB push press
5 DB power jerk
Choose a weight that allows you to move continuously or nearly so for all 40-second periods.
Monday March 21 2011
- Clean pull - 105% (of clean) x 3 x 3
- Back squat - 85% x 2 x 4
- Push press - 78% x 4 x 5
- Stiff-legged deadlift - 50% (of back squat) x 5 x 3
- Weighted sit-up - 3 x 10
Week 3 of 4
Sunday March 20 2011
Rest Day
Saturday March 19 2011
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- Ab & back work of choice
Friday March 18 2011
Rest Day
Thursday March 17 2011
- 2-position snatch (floor, knee) - work up to heaviest for day; then 90% of that for 2 more sets
- Power clean & power jerk - 65% x 3 x 5
- Snatch balance - heavy single
3 sets:
5 broad jumps
10 halfmoons (5/side)
30 sec rest
Wednesday March 16 2011
- Jerk - heavy single; 90% of that x 1 x 2
- Clean Pull - 90% x 3 x 3
- Front Squat - 78% x 3 x 5
5 sets; no rest:
1 rope climb (or 5 rope/towel pull-ups)
10 push ball (6-10 lb ball max - must be quick cycling)
Tuesday March 15 2011
- 2-position clean (floor, knee) - work up to heaviest for day; then 90% of that for 2 more sets
- Power snatch - 65% x 3 x 5
- Mid-hang muscle snatch - 3 x 5 (light)
3 sets; no rest:
10 KB swings
10 KB swing high-pulls
5 KB snatch/arm
5 KB clean & press/arm
Monday March 14 2011
- Snatch pull - 105% (of snatch) x 3 x 3
- Back squat - 83% x 3 x 5
- Push press - 76% x 5 x 5
- Stiff-legged deadlift - 48% (of back squat) x 5 x 3
- Weighted sit-up - 3 x 10
Week 2 of 4
Sunday March 13 2011
Rest Day
Saturday March 12 2011
- Snatch - heavy single
- Clean & Jerk - heavy single
- Back Squat - heavy single
- Ab & back work of choice
Take 2 minutes rest between sets of snatches and CJs. Rest as needed for back squats. Allow yourself a maximum of 2 missed attempts at a weight before stopping unless your misses are obviously technical in nature and likely correctable.
Friday March 11 2011
Rest Day
Thursday March 10 2011
- 3-position snatch (floor, knee, mid-thigh) - work up to heaviest for day; then 90% of that for 2 more sets
- Power clean & power jerk - 60% x 3 x 5
- Overhead squat - heavy single
5 sets:
20 m farmers walk
20 m bearcrawl
Wednesday March 9 2011
- Jerk - heavy single; 90% of that x 1 x 2
- Clean Pull - 85% x 3 x 3
- Front Squat - 75% x 3 x 5
4 sets; 1 min rest between sets:
10 sandbag power clean
10 sandbag push press
10 sandbag bent row
Tuesday March 8 2011
- 3-position clean (floor, knee, mid-thigh) - work up to heaviest for day; then 90% of that for 2 more sets
- Power snatch - 60% x 3 x 5
- Mid-hang muscle snatch - 3 x 5 (light)
3 sets; no rest:
2 min jump rope
10 KB snatch/arm
Monday March 7 2011
- Snatch pull - 100% (of snatch) x 3 x 3
- Back squat - 80% x 3 x 5
- Push press - 73% x 5 x 5
- Stiff-legged deadlift - 45% (of back squat) x 5 x 3
- Weighted sit-up - 3 x 10
Week 1 of 4
Sunday March 6 2011
Rest Day
Saturday March 5 2011
- Snatch - heavy single
- Clean & Jerk - heavy single
- Ab work of choice
Friday March 4 2011
Rest Day
Thursday March 3 2011
- Clean high-pull + mid-hang clean - 50%, 60%, 65% x 3 sets
- Front squat - 60%x5, 65%x5, 70% x 3 x 2
3 sets; no rest:
10 DB chainsaw row/arm
10 KTE
Wednesday March 2 2011
- Power clean + power jerk - 60%, 65%, 70% x 3 sets
- Power snatch - 60%, 65%, 70% x 3 sets
4 sets; no rest:
10 KB swing
5 KB push press/arm
Tuesday March 1 2011
- Snatch high-pull + mid-hang snatch - 50%, 60%, 65% x 3 sets
- Back squat - 60%x5, 65%x5, 70%x4, 75%x4
3 sets:
500 m row
1 min rest
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