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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 pull-ups 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 pull-ups 300 m row 30 push-ups 200 m row 10 pull-ups 10 push-ups 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 1-arm KB swings/arm max rep pull-ups (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 20-15-10 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 chin-ups 15 push-ups 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 pull-ups 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