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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