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Friday August 31 2012
Rest Day
Thursday August 30 2012
 Power Snatch  70% x 1 x 3, 75% x 1 x 3
 Power Clean + Jerk  70% (of PC) x 1+1 x 3, 75% x 1+1 x 3
3 sets; 30 sec rest:
400 m row @ 75% effort
Wednesday August 29 2012
 Snatch  60%x3, 65%x3, 70%x2, 75%x2, 80%x1 x 3
 Clean & Jerk  60% x1+1, 65% x1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1
 Snatch Pull  85% (of snatch) x 2, 90% x 2, 95% x 2
 Back Squat  70% x 2 x 5
Tuesday August 28 2012
 Power Snatch  70% x 1 x 3, 75% x 1 x 3
 Power Clean + Jerk  70% (of PC) x 1+1 x 3, 75% x 1+1 x 3
3 sets; no rest:
10 KB swings
15 pullups
Monday August 27 2012
 Front Squat  95% x 1 x 3
 Snatch  60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x 1 x 3
 Clean & Jerk  60% x1+1, 65% x1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
 Clean Pull  85% (of clean) x 2, 90% x 2, 95% x 2
Week 5 of 5
Sunday August 26 2012
Rest Day
Saturday August 25 2012
 Snatch  heavy single
 Clean & Jerk  heavy single
 Clean Pull  105% (of clean) x 3 x 3
 Back Squat  70% x 2 x 5
Friday August 24 2012
Rest Day
Thursday August 23 2012
 Power Snatch  75% x 2 x 2, 80% x 1 x 4
 Power Clean + Power Jerk  75% (of PC) x 2+1 x 2, 80% x 1+1 x 4
 Clean Pull  95% (of clean) x 2 x 2, 100% x 2 x 2
3 sets; no rest:
10 KB snatch/arm
10 KB clean + push press/arm
Wednesday August 22 2012
 Front Squat  90% x 2 x 3
 Snatch  75% x 2, 80% x 2, 85% x 1 x 3, 80% x 1
 Jerk  75% x 2, 80% x 2, 85% x 1 x 3
 Snatch Pull  100% (of snatch) x 3 x 2, 105% x 2 x 2
Tuesday August 21 2012
 Power Snatch + Overhead Squat  70% (of PS) x 2+1, 75% x 2+1, 80% x 2+1, 85% x 1+1 x 3
 Power Clean + Jerk  75% (of PC) x 2+1 x 2, 80% x 2+1, 85% x 1+1 x 3
 Snatch Pull  95% (of snatch) x 2 x 2, 100% x 2 x 2
With no rest:
400 m row
20 pullups
300 m row
30 pushups
200 m row
10 pullups
10 pushups
Monday August 20 2012
 Clean & Jerk  75% (of cln) x 2+1, 80% x 1+1 x 2, 85% x 1+1 x 2
 Clean Pull  95% (of cln) x 3, 100% x 3, 105% x 2 x 3
 Back Squat  70% x 2 x 5
Week 4 of 5
Sunday August 19 2012
Rest Day
Saturday August 18 2012
 Front Squat  90% x 1 x 5
 Snatch  heavy single
 Clean & Jerk  heavy single
 Snatch Pull  100% (of snatch) x 3 x 3
Friday August 17 2012
Rest Day
Thursday August 16 2012
 Power Clean + Push Press  75% (of PP) x 2(1+1), 80% x 2(1+1) x 4
 Snatch Push Press + Snatch Balance  70% (of snatch) x 2+1, 75% x 2+1 x 2, 80% x 2+1 x 2
 Clean Pull  95% (of clean) x 3 x 4
4 sets; no rest:
5 1arm KB swings/arm
max rep pullups (stop short of failure)
Wednesday August 15 2012
 Clean  75% x 3, 80% x 2 x 4
 Jerk Behind Neck  75% x 2, 80% x 2 x 4
 Snatch Pull  100% (of snatch) x 3 x 4
 Back Squat  70% x 2 x 5
Tuesday August 14 2012
 Power Snatch + Snatch Push Press + Overhead Squat  70% (of PS) x 2+2+1, 75% x 2+2+1 x 2, 80% x 2+2+1 x 2
 Power Clean + Power Jerk  75% x 2+1 x 2, 80% x 2+1 x 2
 Snatch Pull  95% (of snatch) x 3 x 4
201510 reps each, no rest:
DB push press
DB bent row
Monday August 13 2012
 Front Squat  85% x 3 x 4
 Snatch  75% x 3, 80% x 2 x 4
 Jerk (hold split 3 sec)  75% x 3, 80% x 2 x 4
 Clean Pull  100% (of clean) x 3 x 4
Week 3 of 5
Sunday August 12 2012
Rest Day
Saturday August 11 2012
 Snatch  heavy single
 Clean & Jerk  heavy single
 Clean Deadlift  100% (of clean) x 5, 105% x 5 x 2
 Back Squat  70% x 2 x 5
Friday August 10 2012
Rest Day
Thursday August 9 2012
 Power Clean + Push Press  75% (of PP) x 2(2+1) x 3, 80% x 2(2+1) x 2
 Snatch Push Press + Snatch Balance  70% (of snatch) x 3+1 x 3, 80% x 3+1 x 2
 Clean Pull  95% (of clean) x 3 x 5
3 sets; no rest:
10 DB push press
20 DB chainsaw row
Wednesday August 8 2012
 Front Squat  85% x 2 x 5
 Snatch  75% x 3 x 3, 80% x 2 x 2
 Jerk (hold split 3 sec)  75% x 3 x 3, 80% x 2 x 2
 Clean Pull  95% (of clean) x 3 x 2, 100 x 3 x 3
Tuesday August 7 2012
 Power Snatch + Snatch Push Press + Overhead Squat  70% (of PS) x 3+3+3, 75% x 3+3+3 x 4
 Power Clean + Power Jerk  75% (of PC) x 2(1+1) x 4, 80% x 2(1+1) x 1
 Snatch Pull  95% (of snatch) x 3 x 2, 100% x 3 x 3
4 sets; no rest:
12 chinups
15 pushups
Monday August 6 2012
 Clean  75% x 3 x 3, 80% x 2 x 2
 Jerk Bnk (hold split 3 sec)  75% x 3 x 3, 80% x 2 x 2
 Back Squat  70% x 2 x 5
 Snatch Deadlift  100% (of snatch) x 5, 105% x 5 x 2
Week 2 of 5
Sunday August 5 2012
Rest Day
Saturday August 4 2012
 Front Squat  80% x 3 x 5
 Snatch  heavy single
 Clean & Jerk  heavy single
 Clean Deadlift  100% (of clean) x 5 x 3
Friday August 3 2012
Rest Day
Thursday August 2 2012
 Power Clean + Push Press  75% (of PP) x 2(2+1) x 5
 Snatch Push Press + Snatch Balance  70% (of snatch) x 3+1 x 5
 Snatch Pull  90% (of snatch) x 3 x 5
4 sets; no rest:
10 pullups
3 min jump rope
Wednesday August 1 2012
 Clean  75% x 3 x 5
 Jerk Behind the neck (hold split for 3 sec)  75% x 3 x 5
 Back Squat  70% x 2 x 5
 Clean Pull  90% (of clean) x 3 x 2, 95% x 3 x 3
