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Tuesday May 31 2011

  • Snatch - 60% x 1 x 5 OTM
  • Snatch Pull - 100% (of snatch) x 2 x 3
  • Clean & Jerk - 60% x 1 x 5 OTM
  • Clean Pull - 100% (of clean) x 2 x 3




Monday May 30 2011

  • Snatch - 90% x 1
  • Clean & Jerk - 90% x 1
  • Front Squat - 90% x 1 x 2
We will be going for max lifts on Saturday, so the workload this week will be very low. Avoid the temptation to throw in more training. If you want to get in more reps of the classic lifts, add more warm-up lifts on your way up to the prescribed weights each day.

Week 9 of 9



Sunday May 29 2011

Rest Day



Saturday May 28 2011

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front squat - heavy single
  • Ab and back work of choice




Friday May 27 2011

Rest Day



Thursday May 26 2011

  • Snatch - heavy single; 90% of that x 1 x 2
  • Snatch Pull - 3RM; 90% of that x 3 x 2
for 5 min:
30 sec jump rope / 30 sec rest



Wednesday May 25 2011

  • Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2
  • Front Squat - heavy double
  • Push Press - 90% of Mon x 2 x 3




Tuesday May 24 2011

  • Clean - heavy single; 90% of that x 1 x 2
  • Clean Pull - 3RM; 90% of that x 3 x 2
3 sets; no rest:
10 1-arm KB swings/arm
10 pull-ups



Monday May 23 2011

  • Power snatch - heavy single; 90% of that x 1 x 1
  • Jerk - heavy single
  • Back Squat - heavy double
  • Push Press - heavy double
Week 8 of 9



Sunday May 22 2011

Rest Day



Saturday May 21 2011

  • Snatch - heavy single*
  • Clean & jerk - heavy single*
  • Front squat - heavy single
  • Back extensions - 3x10
*If your heavy single is 85% or less, drop down to 75-80% and perform 3 singles.



Friday May 20 2011

Rest Day



Thursday May 19 2011

  • Mid-hang clean + power jerk - work up to heaviest double for day
  • Power snatch - heavy single
  • Back Squat - Heavy single; 80% of that x 1 x 4
3 sets; no rest:
10 kb snatch/arm
15 push-ups



Wednesday May 18 2011

  • Clean & Jerk - 80% x 1 x 5
  • Clean Pull - 90% x 3 x 3
  • Snatch - 80% x 1 x 3
  • Front squat - 80% x 2 x 3




Tuesday May 17 2011

  • Mid-hang snatch - work up to heaviest double for day
  • Power clean - heavy single
  • Back Squat - Heavy single; 80% of that x 2 x 2
3 sets; no rest:
10 sandbag shoulder-to-shoulder push press
300 m row



Monday May 16 2011

  • Snatch - 80% x 1 x 5
  • Snatch Pull - 90% x 3 x 3
  • Clean & Jerk - 80% x 1 x 3
  • Front squat - 80% x 2 x 3
Week 7 of 9



Sunday May 15 2011

Rest Day



Saturday May 14 2011

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front squat - heavy single
  • Ab and back work of choice




Friday May 13 2011

Rest Day



Thursday May 12 2011

  • Snatch - heavy single; 90% of that x 1 x 2
  • Snatch pull - 3RM; 90% of that x 3 x 2
  • Snatch block pull (mid-thigh) - 3RM; 90% of that x 3 x 2
4 sets; no rest:
5 box jumps from squat position
10 DB chainsaw row/side



Wednesday May 11 2011

  • Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2
  • Front squat - heavy double; 90% of that x 2 x 2
  • Push press - 90% of Monday x 2 x 3
  • Back extensions - 3 x 10




Tuesday May 10 2011

  • Clean - heavy single; 90% of that x 1 x 2
  • Clean pull - 3RM; 90% of that x 3 x 2
  • Clean block pull (mid-thigh) - 3RM; 90% of that x 3 x 2
4 sets; no rest:
1 min jump rope
10 alternating DB push press/side



Monday May 9 2011

  • Power Snatch - heavy singe; 90% of that x 1 x 2
  • Jerk - heavy single
  • Back squat - 2RM
  • Push press - 2RM
  • Back extensions - 3 x 10
Week 6 of 9



Sunday May 8 2011

Rest Day



Saturday May 7 2011

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front Squat - heavy double
  • Ab and back work of choice




Friday May 6 2011

Rest Day



Thursday May 5 2011

  • Snatch - 3RM; 90% x 3 x 2
  • Power Clean - 75% x 2 x 3
  • Snatch Pull - 3RM; 90% x 3 x 3
  • Snatch Deadlift - 3RM
4 sets; no rest:
300 m row
10 1-arm KB push press/side



Wednesday May 4 2011

  • Snatch Balance - 2RM; 90% x 2 x 2
  • Push Press - 90% of Monday's RM x 3 x 3
  • Back Squat - 90% of Monday's RM x 3 x 3
  • Bent Row - 90% of Monday's RM x 3 x 3




Tuesday May 3 2011

  • Clean - 3RM; 90% x 3 x 2
  • Power Snatch - 75% x 2 x 3
  • Clean Pull - 3RM; 90% x 3 x 2
  • Clean Deadlift - 3RM
3 sets; no rest:
15 kb snatch/arm
3 rope climb (or 10 rope/towel pull-ups)



Monday May 2 2011

  • Jerk - 3RM; 90% x 3 x 2
  • Push Press - 3RM; 90% x 3 x 2
  • Back Squat - 3RM; 90% x 3 x 4
  • Bent Row - 3RM; 90% x 3 x 2
Percentages following RMs is of that RM.

Week 5 of 9



Sunday May 1 2011

Rest Day