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Wednesday February 29 2012
- Clean - 80% x 2 x 2, 80% x 1 x 3
- Clean Pull - 95% (of clean) x 3 x 2, 100% x 3 x 2
- Front Squat - 85% x 2 x 4
Tuesday February 28 2012
- Jerk - heavy single
- Power Snatch - 70% x 2 x 2, 75% x 1 x 3
- Push Press - 75% x 5, 80% x 5 x 2
3 sets; no rest:
10 KB snatch/arm
400 m row
Monday February 27 2012
- Snatch - 80% x 2 x 2, 80% x 1 x 3
- Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 x 2
- Pause Back Squat - 75% x 3 x 5
Week 3 of 6
Sunday February 26 2012
Rest Day
Saturday February 25 2012
- Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
- Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
- Back Squat - heavy single
- SLDL - 3 x 5
3 sets:
300 m row sprint
30 sec rest
Friday February 24 2012
Rest Day
Thursday February 23 2012
- Power Clean - 70% x 2 x 5
- Hang Snatch (below knee) - 65% x 2 x 3, 70% x 2 x 2
- Snatch Push Press + OHS - 75% x 3+2 x 3
3 sets; no rest:
2 min jump rope
12 DB push press
Wednesday February 22 2012
- Clean - 75% x 3 x 2, 75% x 2 x 3
- Clean Pull - 95% (of clean) x 3 x 5
- Front Squat - 80% x 3 x 5
Tuesday February 21 2012
- Jerk - heavy single; 80% of HS x 1 x 3
- Power Snatch - 70% x 2 x 5
- Push Press - 75% x 5 x 3
3 sets; no rest:
20 KB swings
10 DB chainsaw rows/arm
Monday February 20 2012
- Snatch - 75% x 3 x 2, 75% x 2 x 3
- Snatch Pull - 95% (of snatch) x 3 x 5
- Pause Back Squat - 70% x 4 x 5
Week 2 of 6
Sunday February 19 2012
Rest Day
Saturday February 18 2012
- Snatch - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
- Clean & Jerk - 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
- Front squat - heavy single
- SLDL - 3 x 5
Friday February 17 2012
Rest Day
Thursday February 16 2012
- Power clean - 65% x 3 x 5
- Hang snatch (below knee) - 60% x 2 x 5
- Snatch push press + Overhead squat - 70% x 3+2 x 3
6 sets; no rest:
5 pull-ups
5 push-ups
5 KB swings
Wednesday February 15 2012
- Clean - 70% x 3 x 5
- Clean Pull - 85% (of clean) x 4 x 5
- Front squat - 75% x 3 x 5
Tuesday February 14 2012
- Jerk behind the neck - heavy single; 80% of HS x 1 x 3
- Power snatch - 65% x 3 x 5
- Push Press - 70% x 5 x 3
3 sets; no rest:
500 m row
20 push ball (6# ball)
Monday February 13 2012
- Snatch - 70% x 3 x 5
- Snatch Pull - 85% (of snatch) x 4 x 5
- Pause back squat - 65% x 5 x 5
Week 1 of 6
Sunday February 12 2012
Rest Day
Saturday February 11 2012
- Snatch - max
- Clean & Jerk - max
- Front or back squat - max
Friday February 10 2012
Rest Day
Thursday February 9 2012
- Snatch - 40-50% x 1 x 5-8
- Clean & Jerk 40-50% x 1 x 4-6
Adjust the weight and sets based on how you're feeling - if you're feeling tired and slow today, stick with the empty bar only.
Wednesday February 8 2012
- Snatch - 75% x 1 x 3
- Clean & Jerk - 70% x 1 x 3
- Snatch Pull - 90% x 2 x 3
Tuesday February 7 2012
- Snatch - 60% x 1 x 8
- Clean & Jerk - 60% x 1 x 5
- Light technique work of choice - 10 min max
Monday February 6 2012
- Snatch - 85% x 1 x 3
- Clean & Jerk - 85% x 1 x 3
- Clean Pull - 90% x 2 x 3
- Back Squat - 70% x 2, 75% x 2, 80% x 2
Week 6 of 6
Sunday February 5 2012
Rest Day
Saturday February 4 2012
- Snatch - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
- Clean & Jerk - 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
- Front Squat - 90% x 1
Friday February 3 2012
Rest Day
Thursday February 2 2012
- Power Snatch - 80% x 1 x 6
- Power Clean & Jerk - 80% x 1 x 6
3 sets:
3 box jumps
15 DB push press
30 sec rest
Wednesday February 1 2012
- Snatch - 70% x 1, 75% x 1, 80% x 1 x 4
- Clean & Jerk - 70% x 1, 75% x 1, 80% x 1 x 4
- Snatch Pull - 90% x 2, 95% x 2, 100% x 2
- Back Squat - 80% x 3 x 3
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