2013
| 2012
| 2011
| 2010
| 2009
| 2008
| 2007
|
|
Tuesday January 31 2012
- Power Snatch - 80% x 1 x 8
- Power Clean & Jerk - 80% x 1 x 8
3 sets:
Box Jump x 3
Pull-ups x 15
30 sec rest
Monday January 30 2012
- Snatch - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1
- Clean & Jerk - 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1
- Clean Pull - 90% x 2, 95% x 2, 100% x 2
- Front Squat - 80% x 2, 85% x 1 x 2
Week 5 of 6
Sunday January 29 2012
Rest Day
Saturday January 28 2012
- Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
- Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
- Front squat - heavy single
Friday January 27 2012
Rest Day
Thursday January 26 2012
- Jerk balance - 55% (of jerk) x 3 x 4
- Split push press behind neck - 60% (of jerk) x 3 x 4
- Hang power snatch (below knee) - 65% (of snatch) x 2 x 2, 70% x 2 x 2
- Pin back squat (just above parallel) - 60% (of back squat) x 3 x 4
3 sets; no rest:
10 1-arm DB split snatch/arm
200 m row
Wednesday January 25 2012
- Block snatch pull + snatch (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2
- Block clean pull + clean (below knee) - 80% x 1+1 x 2, 85% x 1+1 x 2
- Snatch pull - 90% (of snatch ) x 3 x 4
- Front squat - 75% x 2 x 5
Tuesday January 24 2012
- Jerk - 70% x 3, 75% x 3, 80% x 2, 85% x 2, 90% x 2
- Hang power clean (below knee) - 65% (of clean) x 2 x 2, 70% x 2 x 2
- Heaving snatch balance - 65% (of snatch) x 3, 70% x 3 x 2
5 sets; no rest:
5 push-ups
5 KB swings
5 pull-ups
Monday January 23 2012
- Block snatch pull + snatch (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2
- Block clean pull + clean (mid-thigh) - 75% x 1+1 x 2, 80% x 1+1 x 2
- Clean pull - 90% x 3 x 4
- Pause back squat - 65% x 3 x 2, 70% x 3 x 3
Week 4 of 6
Sunday January 22 2012
Rest Day
Saturday January 21 2012
- Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
- Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
- Front squat - 80% x 3 x 5
For 5 minutes:
100 m row
5 burpees
Friday January 20 2012
Rest Day
Thursday January 19 2012
- Push press + jerk - 65% (of jerk) x 2+1 x 2, 70% x 2+1 x 2
- Hang power snatch (below knee) - 60% (of snatch) x 3 x 3
- Pin back squat (just above parallel) - 55% (of back squat) x 3 x 3, 60% x 3 x 2
3 sets; no rest:
2 min jump rope
3 (1 KB clean + 5 push press)/arm
Wednesday January 18 2012
- Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2
- Block clean pull + clean (below knee) - 75% x 2(1+1) x 2, 80% x 2(1+1) x 2
- Snatch deadlift to hip + snatch pull - 80% (of snatch ) x 3+1 x 4
- Front squat - 70% x 2 x 2, 75% x 2 x 4
Tuesday January 17 2012
- Jerk - 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 x 3
- Hang power clean (below knee) - 60% (of clean) x 3 x 3
- Heaving snatch balance - 65% (of snatch) x 4 x 3
4 sets; no rest:
10 KB swings
10 DB chainsaw rows/arm
Monday January 16 2012
- Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2
- Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 2, 75% x 2(1+1) x 2
- Clean deadlift to mid-thigh + clean pull - 80% x 3+1 x 4
- Pause back squat - 65% x 4 x 5
Week 3 of 6
Sunday January 15 2012
Rest Day
Saturday January 14 2012
- Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
- Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
- Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3 x 3
3 sets; 3 min rest:
200 m sprint
Friday January 13 2012
Rest Day
Thursday January 12 2012
- Push press + jerk - 60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3
- Hang power snatch (below knee) - 50% (of snatch) x 3 x 2, 60% x 3 x 2
- Muscle snatch - 40% (of snatch) x 3 x 3
- Pin back squat (just above parallel) - 50% (of back squat) x 3 x 2, 55% x 3 x 2
For 7 minutes:
Max consecutive pull-ups
Max consecutive push-ups
No failed reps!
Wednesday January 11 2012
- Block snatch pull + snatch (below knee) - 75% x 2(1+1) x 5
- Block clean pull + clean (below knee) - 75% x 2(1+1) x 5
- Snatch deadlift to knee + snatch pull - 75% (of snatch ) x 3+1 x 3, 80% x 3+1 x 2
- Front squat - 65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2
Tuesday January 10 2012
- Jerk - 65% x 3, 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2
- Hang power clean (below knee) - 50% (of clean) x 3 x 2, 60% x 3 x 2
- Snatch push press + overhead squat - 70% x 3+2, 75% x 3+2 x 2
3 sets; no rest:
10 KB snatch/arm
10 topside halfmoons/side
Monday January 9 2012
- Block snatch pull + snatch (mid-thigh) - 70% x 2(1+1) x 5
- Block clean pull + clean (mid-thigh) - 70% x 2(1+1) x 5
- Clean deadlift to knee + clean pull - 75% x 3+1 x 2, 80% x 3+1 x 3
- Pause back squat - 60% x 5 x 3, 65% x 5 x 3
Week 2 of 6
Sunday January 8 2012
Rest Day
Saturday January 7 2012
- Snatch - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
- Clean & jerk - 50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
- Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3
4 sets; no rest:
10 DB push press
10 DB chainsaw rows/arm
Friday January 6 2012
Rest Day
Thursday January 5 2012
- Push press + jerk - 50% (of jerk) x 3+1 x 2, 60% x 3+1 x 2, 65% x 3+1 x 2
- Hang power snatch (below knee) - 50% (of snatch x 3 x 4
- Muscle snatch - 35% (of snatch) x 3 x 4
- Pin back squat (just above parallel) - 50% x 3 x 2, 55% x 3 x 2, 60% x 3 x 2
3 sets; no rest:
400 m row
15 dips
Wednesday January 4 2012
- Block snatch pull + snatch (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
- Block clean pull + clean (below knee) - 70% x 2(1+1) x 3, 75% x 2(1+1) x 2
- Snatch deadlift to knee + snatch pull - 65% (of snatch ) x 3+1 x 3, 70% x 3+1 x 2
- Pause back squat - 65% x 5 x 2, 70% x 5 x 4
Tuesday January 3 2012
- Jerk - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2
- Hang power clean (below knee) - 50% (of clean) x 3 x 4
- Snatch push press + Overhead squat - 65% (of snatch) x 3+2 x 3
4 sets; no rest:
8 1-arm KB swings/arm
8 pull-ups
Monday January 2 2012
- Block snatch pull + snatch (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2
- Block clean pull + clean (mid-thigh) - 65% x 2(1+1) x 3, 70% x 2(1+1) x 2
- Clean deadlift to knee + clean pull - 65% x 3+1 x 3, 70% x 3+1 x 2
- Front Squat - 60% x 3 x 2, 65% x 3 x 2, 70% x 3 x 2
This will be a tough cycle. Be smart with restoration and cut back on sets or weight if you find you're not recovering adequately (feeling tired is fine; missing prescribed lifts is a better indicator).
Week 1 of 6
Sunday January 1 2012
Rest Day
|