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Saturday June 30 2012
- Back Squat - 80% x 3 x 5
- Snatch - heavy single; 75% (of HS) x 2 x 3
- Clean & Jerk - heavy single; 75% (of HS) x 2+1 x 3
- Weighted Lunge - 3 x 8/leg
Friday June 29 2012
Rest Day
Thursday June 28 2012
- Power Clean + Clean + Jerk - 70% (of CJ) x 1+1+1 x 5
- MId-Hang Snatch - 65% x 3 x 5
- Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 3
3 sets; no rest:
4 (1 KB clean + 3 push press) / arm
12 KB chainsaw row / arm
Wednesday June 27 2012
- Front Squat - 70% x 2 x 5
- Clean Pull - 90% (of clean) x 3 x 5
- Halting Clean Deadlift - 85% (of clean) x 3 x 3
- Good Morning - 3 x 5
Tuesday June 26 2012
- Snatch + Pause Overhead Squat - 70% x 3+1 x 5
- Power Clean + Power Jerk - 75% (of PC) x 2(1+1) x 5
- Push Press - 75% x 5 x 3
4 sets; no rest:
6 DB hang power snatch / arm
10 pull-ups
Monday June 25 2012
- Back Squat - 75% x 3 x 5
- Snatch Pull - 90% (of snatch) x 3 x 5
- Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3 x 3
- SLDL - 3 x 5
Week 2 of 6
Sunday June 24 2012
Rest Day
Saturday June 23 2012
- Back Squat - 75% x 3 x 5
- Snatch - heavy single
- Clean & Jerk - heavy single
- Weighted Lunge - 3 x 5/leg
Friday June 22 2012
Rest Day
Thursday June 21 2012
- Power Clean + Clean + Jerk - 65% (of clean) x 1+1+1 x 4
- Mid-Hang Snatch - 60% x 3 x 4
- Snatch Push Press + Overhead Squat - 70% (of snatch) x 4+1 x 3
3 sets: no rest:
10 DB hang power clean + push press
1 rope climb (or 10 rope pull-ups)
Wednesday June 20 2012
- Front Squat - 65% x 2 x 5
- Clean Pull - 85% (of clean) x 3 x 2, 90% x 3 x 2
- Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3
- Good Morning - 3 x 5
Tuesday June 19 2012
- Snatch + Pause Overhead Squat - 65% x 2+1 x 3, 70% x 2+1 x 2
- Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 4
- Push Press - 75% x 5 x 3
With no rest:
600 m row
10 bent row
400 m row
10 bent row
200 m row
10 bent row
Monday June 18 2012
- Back Squat - 70% x 3 x 5
- Snatch Pull - 85% (of snatch) x 3 x 2, 90% x 3 x 2
- Halting Snatch Deadlift (upper thigh) - 75% (of snatch) x 3 x 3
- SLDL - 3x5
Week 1 of 6
This is a 6-week preparatory cycle.
Sunday June 17 2012
Rest Day
Saturday June 16 2012
- Snatch - max
- Clean & Jerk - max
- Front squat - max
Friday June 15 2012
Rest Day
Thursday June 14 2012
- Mid-Hang Snatch - 70% x 1 x 6
- Power Clean & Power Jerk - 75% x 1 x 6
Wednesday June 13 2012
- Snatch - heavy single; 85% of HS x 1 x 2
- Clean & Jerk - heavy single; 85% of HS x 1 x 2
- Back Squat - 80% x 1 x 3
Tuesday June 12 2012
- Mid-Hang Snatch - 70% x 1 x 8
- Power Clean & Power Jerk - 75% x 1 x 8
At 75% effort:
1000 m row
Monday June 11 2012
- Snatch - heavy singe; 85% of HS x 1 x 3
- Clean & Jerk - heavy single; 85% of HS x 1 x 3
- Front Squat - HS; 90% of HS x 1 x 2
Week 4 of 4 (12 of 12)
Sunday June 10 2012
Rest Day
Saturday June 9 2012
- Snatch - heavy single; 80% (of HS) x 1 x 3
- Clean & Jerk - heavy single; 80% (of HS) x 1 x 3
- Front Squat - heavy single; 85% x 2 x 2
Friday June 8 2012
Rest Day
Thursday June 7 2012
- Tall Snatch - 4 x 3
- Mid-Hang Snatch - 70% x 1 x 10
- Power Clean & Power Jerk - 75% x 1 x 10
5 sets; no rest:
5 KB clean & push press / arm
5 1-arm KB swings / arm
Wednesday June 6 2012
- Clean & Jerk - heavy single; 80% x 1 x 3
- Snatch - heavy single; 80% x 1 x 3
- Pause Back Squat - 75% x 3 x 3
Tuesday June 5 2012
- Tall Snatch - 4 x 3
- Mid-Hang Snatch - 70% x 1 x 10
- Power Clean & Power Jerk - 75% x 1 x 10
3 sets; no rest:
5 (2 push-ups + 4 mountain climbers)
15 pull-ups
Monday June 4 2012
- Snatch - heavy single; 80% (of HS) x 1 x 3
- Clean & Jerk - heavy single; 80% (of HS) x 1 x 3
- Front Squat - heavy single; 85% (of HS) x 2 x 2
Week 3 of 4 (11 of 12)
Sunday June 3 2012
Rest Day
Saturday June 2 2012
- Snatch - heavy single; 75% (of HS) x 1 x 5
- Clean & Jerk - heavy single; 75% (of HS) x 1 x 5
- Front Squat - heavy single; 85% x 2 x 2
Friday June 1 2012
Rest Day
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