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Monday October 31 2011

  • Snatch - 5 x 2 (~75-85%)
  • Snatch pull - 4 x 3
  • Pause back squat - 5 x 2
Aim to add weight to each exercise from what you used last week.

Week 2 of 4



Sunday October 30 2011

Rest Day



Saturday October 29 2011

  • Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
  • Front squat - heavy single; 90% x 1 x 2
4 sets; no rest:
10 KB swings
10 DB chainsaw row/arm



Friday October 28 2011

Rest Day



Thursday October 27 2011

  • Hang snatch (below knee) - 75% x 2 x 5
  • Hang clean (below knee) - 75% x 2 x 5
  • Heaving snatch balance - 4 x 3
For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg



Wednesday October 26 2011

  • Clean & Jerk - 5 x 3 (~70-80%)
  • Clean pull - 4 x 4
  • Front squat - 4 x 2
Feel out weights for each exercise that are challenging but not max efforts.



Tuesday October 25 2011

  • Power snatch + snatch - 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
  • Power clean + power jerk - 75% x 5 sets
3 sets; no rest:
400 m row
10 push press behind the neck



Monday October 24 2011

  • Snatch - 5 x 3 (~70-80%)
  • Snatch pull - 4 x 4
  • Pause back squat - 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.

This will be a quick 4-week cycle working to max snatch and CJs on Saturday of week 4.

Week 1 of 4



Sunday October 23 2011

Rest Day



Saturday October 22 2011

  • Snatch - singles by feel; no more than 10 above 60%
  • Clean & jerk - singles by feel; no more than 10 above 60%
  • Clean Pull - 80% x 2 x 3
3 sets; no rest:
10 KB swings
10 push-ups



Friday October 21 2011

  • Snatch - 60% x 2 x 3, 65% x 2 x 2, 70% x 1 x 3
  • Clean & Jerk - 60% x 2 x 3, 65% x 2 x 2, 70% x 1 x 3
  • Back squat - 60% x 5, 65% x 3, 70% x 3 x 2




Thursday October 20 2011

Rest Day



Wednesday October 19 2011

  • Hang power clean (below knee) - 50% (of clean) x 2 x 3
  • Push press + jerk - 50% (of jerk) x 3+1 x 5
  • Front squat - 60% x 3, 65% x 3, 70% x 3




Tuesday October 18 2011

  • Hang power snatch (below knee) - 50% (of sn) x 2 x 3
  • Snatch push press + OHS - 60% (of snatch) x 3+2 x 5
3 sets; 1 min rest:
500 m row (80% effort)



Monday October 17 2011

  • Snatch pull - 70% x 3 x 3
  • Clean pull - 70% x 3 x 3
  • Back squat - 70% x 3 x 3
This is an easy week to recover from the last cycle.



Sunday October 16 2011

Rest Day



Saturday October 15 2011

  • Snatch - max
  • Clean & jerk - max
  • Front or back squat - max
Rest 10-15 minutes between exercises, but stay warm.



Friday October 14 2011

Rest Day



Thursday October 13 2011

  • Snatch - 60% x 1 x 5
  • Clean & jerk - 60% x 1 x 5
  • Box jump - 3 x 3




Wednesday October 12 2011

  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 2
  • Snatch pull - 85% x 2, 90% x 2 x 2
  • Front squat - 80% x 1




Tuesday October 11 2011

  • Snatch - 70% x 1 x 5
  • Clean & jerk - 70% x 1 x 5
  • Box jump - 3 x 5




Monday October 10 2011

  • Snatch - 85% x 1 x3
  • Clean & Jerk - 85% x 1 x 2
  • Clean pull - 85% x 2, 90% x 2 x 2
  • Front squat - 85% x 1
Week 18 of 18



Sunday October 9 2011

Rest Day



Saturday October 8 2011

  • Snatch - heavy single, 85% x 1
  • Clean & Jerk - heavy single, 85% x 1
  • Back squat - 90% x 1
  • Good morning - mod wt. 3 x 5




Friday October 7 2011

Rest Day



Thursday October 6 2011

  • Snatch - 80% of Wed HS x 1 x 5
  • Clean & Jerk - 80% of Wed HS x 1 x 5
3 sets; no rest:
12 DB muscle snatch
12 sandbag push press
5 box jumps



Wednesday October 5 2011

  • Clean & Jerk - heavy single; 80% x 1 x 3
  • Snatch - heavy single; 80% x 1 x 3
  • Snatch pull - 2RM, 95% x 2
  • Front squat - heavy single; 90% x 1 x 2




Tuesday October 4 2011

  • Snatch - 80% of Mon HS x 1 x 5
  • Clean & Jerk - 80% of Mon HS x 1 x 5
4 sets; no rest:
15 KB swings
10 pull-ups



Monday October 3 2011

  • Snatch - heavy single; 80% x 1 x 3 OTM
  • Clean & Jerk - heavy single; 80% x 1 x 3 OTM
  • Clean Pull - 2RM, 95% x 2
  • Front squat - heavy single; 90% x 1 x 2
Week 17 of 18



Sunday October 2 2011

Rest Day



Saturday October 1 2011

  • Snatch - heavy single; 80% x 1 x 3 OTM
  • Clean & Jerk - heavy single; 80% x 1 x 3 OTM
  • Back squat - heavy single; 85% x 2 x 2