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Tuesday July 31 2012 Power Snatch + Snatch Push Press + Overhead Squat - 70% (of PS) x 3+3+3 x 3, 75% x 3+3+3 x 2 Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 2, 75% x 2(1+1) x 3 Snatch Pull - 90% (of snatch) x 3 x 2, 95% x 3 x 3 5 sets; no rest: 200 m row 10 KB clean + push press/arm Monday July 30 2012 Snatch - 75% x 3 x 5 Jerk - 75% x 3 x 5 Front Squat - 75% x 3 x 5 Snatch Deadlift - 100% (of snatch) x 5 x 3 Week 1 of 5 This is a 5-week prep cycle emphasizing front squat strength. We'll test a max front squat on week 5. Sunday July 29 2012 Rest Day Saturday July 28 2012 Back Squat - max Snatch - heavy single Clean & Jerk - heavy single Friday July 27 2012 Rest Day Thursday July 26 2012 Snatch - 70% x 2 x 3 Power Clean + Power Jerk - 80% x 2(1+1), 85% x 1+1, 90% x 1+1 Push Press - 80% x 3, 85% x 2, heavy single 3 sets; no rest: 15 push-ups 10 DB hang power clean Wednesday July 25 2012 Front Squat - 70% x 2 x 5 Clean Pull - 90% (of clean) x 2 x 3 Halting Clean Deadlift (mid-thigh) - 90% (of clean) x 2 x 2 Tech exercise of choice - 15 min Tuesday July 24 2012 Power Clean + Jerk - 80% (of PC) x 1+1 x 3 Mid-Hang Snatch - 70% x 3 x 3 Snatch Push Press + Overhead Squat - 5+1 heavy as possible 3 sets; no rest: 90 sec jump rope 10 chin-ups Monday July 23 2012 Back Squat - 95% x 1 x 3 Snatch Pull - 90% (of snatch) x 2 x 2 Halting Snatch Deadlift (upper thigh) - 90% (of snatch) x 2 x 2 SLDL - 3 x 5 Week 6 of 6 Sunday July 22 2012 Rest Day Saturday July 21 2012 Front Squat - 70% x 2 x 5 Snatch - heavy single Clean & Jerk - heavy single Weighted Lunge - 3 x 6/leg Friday July 20 2012 Rest Day Thursday July 19 2012 Power Clean + Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 2, 85% x 1+1+1 Mid-Hang Snatch - 65% x 3, 70% x 3 x 2, 73% x 3 Snatch Push Press + Pause Overhead Squat - 80% (of snatch) x 5+1 x 3 3 sets; no rest: 12 KB clean + press/arm 300 m row Wednesday July 18 2012 Back Squat - 90% x 2 x 3 Clean Pull - 95% (of clean) x 3 x 2, 100% x 3 Halting Clean Deadlift - 90% (of clean) x 3, 95% x 3 Good Morning - 3 x 5 Tuesday July 17 2012 Snatch + Pause Overhead Squat - 70% x 2+1, 75% x 2+1, 80% x 2+1 x 2 Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1), 85% x 1+1 x 2 Push Press - 85% x 3 x 2, 90% x 3 3 sets; no rest: 10 Chinese DB rows/arm 10 topside plate halfmoons/side Monday July 16 2012 Front Squat - 70% x 2 x 5 Snatch Pull - 95% (of snatch) x 3 x 2, 100% x 3 Halting Snatch Deadlift - 90% (of snatch) x 3, 95% x 3 SLDL - 3 x 5 Week 5 of 6 Sunday July 15 2012 Rest Day Saturday July 14 2012 Back Squat - 90% x 1 x 5 Snatch - heavy single Clean & Jerk - heavy single Weighted Lunge - 3 x 6/eg Friday July 13 2012 Rest Day Thursday July 12 2012 Power Clean + Clean + Jerk - 75% x 1+1+1, 80% x 1+1+1 x 4 Mid-Hang Snatch - 65% x 3, 70% x 3 x 4 Snatch Push Press + Overhead Squat - 75% x 5+1, 80% x 5+1 4 sets; no rest: 1 min jump rope 10 pull-ups Wednesday July 11 2012 Front Squat - 70% x 2 x 5 Clean Pull - 90% (of clean) x 3, 95% x 3 x 3 Halting Clean Deadlift (mid-thigh) - 85% (of clean) x 3, 90% x 3 x 2 Good Morning - 3 x 5 Tuesday July 10 2012 Snatch + Pause Overhead Squat - 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2 Power Clean + Power Jerk - 75% x 2(1+1), 80% x 2(1+1) x 4 Push Press - 80% x 5, 85% x 3 x 2 3 sets: 5 box jumps (mid-thigh +); no rest max rep push-ups (stop short of failure); rest 30 sec Monday July 9 2012 Back Squat - 85% x 3 x 4 Snatch Pull - 90% (of snatch) x 3, 95% x 3 x 3 Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3, 90% x 3 x 2 SLDL - 3 x 5 Week 4 of 6 Sunday July 8 2012 Rest Day Saturday July 7 2012 Front Squat - 70% x 2 x 5 Snatch - heavy single Clean & Jerk - heavy single Weighted Lunge - 3 x 8/leg Friday July 6 2012 Rest Day Thursday July 5 2012 Power Clean + Clean + Jerk - 75% (of clean) x 1+1+1 x 3, 80% x 1+1+1 x 2 Mid-Hang Snatch - 65% x 3 x 3, 70% x 3 x 2 Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 2, 80% x 5+1 4 sets; no rest: 10 plate topside halfmoons/side 5 KB clean/arm Wednesday July 4 2012 Back Squat - 85% x 2 x 5 Clean Pull - 90% (of clean) x 3 x 3, 95% x 3 x 2 Halting Clean Deadlift - 85% (of clean) x 3 x 2, 90% x 3 Good Morning - 3 x 5 Tuesday July 3 2012 Snatch + Pause Overhead Squat - 70% x 3+1 x 3, 75% x 3+1 x 2 Power Clean + Power Jerk - 75% x 2(1+1) x 3, 80% x 2(1+1) x 2 Push Press - 75% x 5, 80% x 5 x 2 3 sets; no rest: 8 KB snatch/arm 12 chin-ups Monday July 2 2012 Front Squat - 70% x 2 x 5 Snatch Pull - 90% (of snatch) x 3 x 3, 95% x 3 x 2 Halting Snacth Deadlift (upper thigh) - 85% (of snatch) x 3 x 2, 90% x 3 SLDL - 3 x 5 Week 3 of 6 Sunday July 1 2012 Rest Day