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Friday September 30 2011
Rest Day
Thursday September 29 2011
- Snatch - 80% of Wed's HS x 1 x 5
- Clean & Jerk - 80% of Wed's HS x 1 x 5
4 sets; no rest:
10 pull-ups
4 broad jumps
Wednesday September 28 2011
- Clean & Jerk - heavy single; 75% x 1 x 5 OTM
- Snatch - heavy single; 75% x 1 x 5 OTM
- Snatch pull - 3RM, 95% x 3
- Front squat - heavy single; 85% x 2 x 2
Tuesday September 27 2011
- Snatch - 80% of Mon's HS x 1 x 5
- Clean & Jerk - 80% of Mon's HS x 1 x 5
- SLDL - mod. wt 3 x 5
3 sets; no rest:
20 KB swings
5 box jumps
Monday September 26 2011
- Snatch - heavy single; 75% x 1 x 5 OTM
- Clean & Jerk - heavy single; 75% x 1 x 5 OTM
- Clean Pull - 3RM, 95% x 3
- Front squat - heavy single; 85% x 2 x 2
Week 16 of 18
Sunday September 25 2011
Rest Day
Saturday September 24 2011
- Snatch - heavy single; 75% x 1 x 5 OTM
- Clean & Jerk - heavy single; 75% x 1 x 5 OTM
- Back squat - heavy single; 80% x 2 x 3
- Good morning - heavy 5, 95% x 5, 90% x 5
Friday September 23 2011
Rest Day
Thursday September 22 2011
- Snatch - 80% of Wed. HS x 1 x 5
- Clean & Jerk - 80% of Wed. HS x 1 x 5
- Good morning - 3 x 5 mod. wt
- Box jump - 3 x 5
Wednesday September 21 2011
- Clean & Jerk - heavy single; 70% x 2 x 3
- Snatch - heavy single; 70% x 2 x 3
- Snatch pull - 3RMl 95% x 3, 90% x 3
- Front squat - heavy single; 80% x 2 x 3
Tuesday September 20 2011
- Snatch - 80% of Monday's HS x 1 x 5
- Clean & Jerk - 80% of Monday's HS x 1 x 5
- SLDL - 3 x 5 mod. wt
- Box jump - 3 x 5
Monday September 19 2011
- Snatch - heavy single; 70% x 2 x 3
- Clean & Jerk - heavy single; 70% x 2 x 3
- Clean Pull - 3RM, 95% x 3, 90% x 3
- Front squat - heavy single; 80% x 2 x 3
Week 15 of 18
Sunday September 18 2011
Rest Day
Saturday September 17 2011
- Snatch - max
- Clean & Jerk - max
- Deadlift - max
Friday September 16 2011
Rest Day
Thursday September 15 2011
- Power snatch - 70% x 1 x 5
- Power clean & jerk - 70% x 1 x 5
- Box jump - 3 x 2
Wednesday September 14 2011
- Snatch - 70% x 1 x 3; 50% x 1 x 3 OTM
- Clean & Jerk - 70% x 1 x3; 50% x 1 x 3 OTM
- Front squat - 70% x 2 x 3
3 sets; no rest:
10 pull-ups
10 DB push press
Tuesday September 13 2011
- Snatch - 60% x 1 x 5
- Clean & Jerk - 60% x 1 x 5
- Clean Pull - 100% x 2 x 3
Monday September 12 2011
- Snatch - 80%x1; 60%x 1 x 5 OTM
- Clean & jerk - 80% x 1; 60% x 1 x 5 OTM
- Back squat - 70%x2, 75%x2, 80%x1
- Box jump - 3 x 3
3 sets:
300 m row
1 min rest
Week 14 of 18
Sunday September 11 2011
Rest Day
Saturday September 10 2011
- Snatch - 1RM, 80% x 1 x 3
- Clean & jerk - 1RM, 80% x 1 x 3
- Front squat - 1RM, 80% x 2 x 2
- SLDL - 3 x 4
Friday September 9 2011
Rest Day
Thursday September 8 2011
- Jerk - 1RM, 80% x 2 x 2
- Mid-hang power clean - 2RM, 95% x 2, 90% x 2
- Snatch balance - 1RM, 80% x 2 x 2
- Back squat - 85% (of Tues FS) x 2 x 3
3 sets; no rest:
300 m row
15 chin-ups
Wednesday September 7 2011
- Block snatch (knee) - 2RM, 95% x 2, 90% x 2
- Snatch pull - 3RM, 95% x 3, 90% x 3
- Snatch deadlift - 2RM, 95% x 2, 90% x 2
- Snatch block pull - 4RM, 95% x 4, 90% x 4
Tuesday September 6 2011
- Jerk - 2RM, 95% x 2, 90% x 2
- Mid-hang power snatch - 2RM, 95% x 2, 90% x 2
- Front squat - 1RM, 95% x 1, 90% x 1
4 sets; 1 min rest:
20 KB swings
10 1-arm KB push press/arm
Monday September 5 2011
- Block Clean (knee) - 2RM, 95% x x 2, 90% x 2
- Clean Pull - 3RM, 95% x 3, 90% x 3
- Clean deadlift - 2RM, 95% x 2, 90% x 2
- Clean block pull (knee) - 4RM, 95% x 4, 90% x 4
Week 13 of 18
Sunday September 4 2011
Rest Day
Saturday September 3 2011
- Snatch - heavy single, 80% x 1 x 3
- Clean & jerk - heavy single, 80% x 1 x 3
- Front squat - heavy single, 80% x 2 x 2
- SLDL - 3 x 4
Friday September 2 2011
Rest Day
Thursday September 1 2011
- Jerk - heavy single, 80% x 2 x 2
- Mid-hang power clean - heavy 2, 95% x 2, 90% x 2
- Snatch balance - heavy single, 80% x 2 x 2
- Back squat - 85% (of Tues FS) x 2 x 3
3 sets; 30 sec rest:
20 KB swings
10 KB snatch/arm
10 KB clean + push press/arm
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