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Monday December 31 2012 Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2x3 Snatch Pull - 100% (of sn) x 3 x 2, 105% x 3 x 2 Back Squat - 70%x3, 75%x3, 80% x 3 x 3 Push Press - 70%x5, 75%x5, 80%x3, 85% x 3 x 2 Take up the weight in the last sets if you're feeling good. Don't push to max. Week 6 of 8 Sunday December 30 2012 Rest Day Saturday December 29 2012 Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, heavy single Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, heavy single Back Squat - 75% x 3, 80% x 3 x 4 SLDL - 3x5 Friday December 28 2012 Rest Day Thursday December 27 2012 Power Snatch - 70%x2, 75%x2, 80%x1x4 Power Clean + Power Jerk - 75%x2(1+1) x 5 Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1 Wednesday December 26 2012 Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4 Clean Pull - 100% (of cln) x 3 x 4 Front Squat - 70%x2m 75%x2, 80%x2x3 SLDL - 3x5 Tuesday December 25 2012 Power Snatch - 70%x3, 75%x3, 80%x2x4 Power Clean + Power Jerk - 75%x1+1 x 5 Overhead Squat - 80% x 2 x 5 4 sets; no rest: 1 rope climb (sub 10 rope/towel pull-ups) 10 alternating KB push press/arm Monday December 24 2012 Snatch - 60%x3, 65%x3, 70%x2, 75%x2x4 Snatch Pull - 100% (of sn) x 3 x 4 Back Squat - 70%x3, 75%x3x4 Push Press - 70%x5, 75%x5, 80%x3x3 Like in previous weeks, take up the weight in the last sets if you're feeling good. Don't push to max. Week 5 of 8 Sunday December 23 2012 Rest Day Saturday December 22 2012 Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3 Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3 Back Squat - 75% x 2 x 4 Friday December 21 2012 Rest Day Thursday December 20 2012 Power Snatch - 70% x 2 x 5 Snatch Push Press + Overhead Squat - 70% x 3+1 x 4 Press - 3 x 5 6 sets; no rest: 30 sec jump rope 5 pull-ups 5 push-ups Wednesday December 19 2012 Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3 Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2 Front Squat - 70% x 2 x 5 Tuesday December 18 2012 Power Clean - 70% x 2 x 5 Power Jerk - 60% (of split jerk) x 2 x 5 Push Press - 70% x 3 x 3 700 m row @ 75% effort Monday December 17 2012 Snatch - 60%x2, 65%x2x2, 70%x2x3 Snatch Pull - 90% (of sn) x 2 x 2, 95% x 2 x 2 Back Squat - 70% x 3 x 5 This is a recovery week. You'll probably feel beat up until the end of the week. Next week we start pushing again. Week 4 of 8 Sunday December 16 2012 Rest Day Saturday December 15 2012 Snatch - 60%x2, 70%x2, 80%x1, heavy single Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, heavy single Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, 3RM SLDL - 3x5 Friday December 14 2012 Rest Day Thursday December 13 2012 Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM Snatch High-Pull - 75% (of sn) x 3 x 3, 80% x 3 x 2 Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1, 75% x 5+1, 80% x 5+1, max 5+1 5 sets; no rest: 10 DB hang power clean 10 KB push press Wednesday December 12 2012 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max Clean Pull - 100% (of cln) x 3 x 4 Front Squat - 70% x 3, 75% x 3, 80% x 3, 3RM Good Morning - 3x5 Tuesday December 11 2012 Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM 5 sets; no rest: 5 1-arm DB hangpower snatch/arm 8 pull-ups Monday December 10 2012 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max Snatch Pull - 100% (of sn) x 3 x 4 Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM Push Press - 70% x 5, 75% x 5, 5RM Week 3 of 8 Sunday December 9 2012 Rest Day Saturday December 8 2012 Snatch - 60%x2, 70%x2, 80%x2, heavy single Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single Back Squat - 80% x 3 x 5 SLDL - 3x5 Friday December 7 2012 Rest Day Thursday December 6 2012 Power Snatch - 75% x 3 x 5 Snatch High-Pull - 75% (of sn) x 3 x 5 Snatch Push Press + Overhead Squat - 75% (of sn or ohs) x 5+1 x 5 8 sets; no rest: 5 pull-ups 5 push-ups Finish w 1 500 m row sprint Wednesday December 5 2012 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75% x 3 sets Clean Pull - 95% (of cln) x 3 x 2, 100% x 3 x 2 Front Squat - 75% x 3 x 5 Good Morning - 3x5 Tuesday December 4 2012 Power Clean - 75% x 3 x 5 Power Jerk - 65% (of split jerk) x 3 x 5 Overhead Squat - 75% x 3 x 5 5 sets; no rest: 5 KB clean/arm 5 KB push press/arm 5 KB lunge/leg (KB in cln rack) Monday December 3 2012 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75% x 3 sets Snatch Pull - 95% (of sn) x 3 x 2, 100% x 3 x 2 Back Squat - 75% x 5 x 5 Push Press - 75% x 5 x 5 For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets. Week 2 of 8 Sunday December 2 2012 Rest Day Saturday December 1 2012 Snatch - 60%x2, 70%x2, 80%x2, heavy single Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single Back Squat - 75% x 3 x 5 SLDL - 3x5 3 sets; no rest: 20 push-ups 15 DB row/arm