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Saturday March 31 2012 Back Squat - 80% x 3 x 8 Snatch - 70% x 3 x 2, 75% x 2 x 3 Clean & Jerk - 70% x 3 x 2, 75% x 2 x 3 Snatch High-Pull - 70% (of snatch) x 3 x 3 Friday March 30 2012 Rest Day Thursday March 29 2012 Power Snatch - 65% x 3 x 4 Power Clean - 65% x 3 x 4 Power Jerk - 65% x 3 x 4 Snatch High-Pull - 70% x 5 x 3 3 sets; no rest: 600 m row 15 DB push press Wednesday March 28 2012 Back Squat - 75% x 5 x 5 Block (or hang) Clean (mid-thigh) - 65% x 3 x 5 Halting Clean Deadlift - 80% (of clean) x 3 x 3 SLDL - 60% (of back squat) x 5 x 3 Tuesday March 27 2012 Jerk behind the neck - 70% x 3 x 5 Push Press - 75% x 5 x 4 Jerk dip squat - 80% (of jerk) x 5 x 3 3 sets; no rest: 2 min jump rope 15 pull-ups Monday March 26 2012 Back Squat - 65% x 10 x 3 Block (or hang) snatch (mid-thigh) - 65% x 3 x 5 Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3 Overhead Squat - 65% x 3 x 5 Week 1 of 4 (1 of 12) This will be a short 4-week cycle with a lot of work in the first 3 weeks and a lot of rest in the last week. The emphasis is on leg strength. It can be used as a standalone training block for leg strength primarily, but it will also be the first 4-week mesocycle in a 12-week macrocycle. Sunday March 25 2012 Rest Day Saturday March 24 2012 Snatch - max Clean & Jerk - max Back squat - max Take 10-15 minutes of rest between exercises, but stay warm. Friday March 23 2012 Rest Day Thursday March 22 2012 Power Snatch - 60% x 2 x 2, 60% x 1 x 4 Power Clean & Jerk - 60% x 2 x 2, 60% x 1 x 4 Box jump - 3 x 3 Wednesday March 21 2012 Snatch - 80% x 1 x 3 Clean & Jerk - 80% x 1 x 2 Snatch Pull - 90% (of snatch) x 2, 95% x 2, 100% x 2 Tuesday March 20 2012 Power Snatch - 75% x 1 x 5 Power Clean & Jerk - 75% x 1 x 5 Box Jump (from squat position) - 3 x 3 1000 m row at 75% effort Monday March 19 2012 Snatch - 90% x 1 Clean & Jerk - 90% x 1 Back Squat - 75% x 2, 80% x 2, 85% x 1 Week 6 of 6 Sunday March 18 2012 Rest Day Saturday March 17 2012 Snatch - heavy single Clean & Jerk - heavy single Front Squat - heavy single If you reach your heavy single in snatch or clean & jerk with fewer than 10 reps over 60%, drop back down in weight and do singles until you've totaled 10 above 60%. Friday March 16 2012 Rest Day Thursday March 15 2012 Power Snatch - 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2 Power Clean & Jerk - 60% x 2 x 2, 70% x 1 x 2, 80% x 1 x 2 3 sets: 3 box jump 500 m row 1 min rest Wednesday March 14 2012 Snatch - 70% x 1 x 3, 75% x 1 x 2 Clean & Jerk - 70% x 1 x 3, 75% x 1 x 2 Snatch Pull - 90% (of snatch) x 2, 95% x 2, 100% x 2 Front Squat - 70% x 2 x 3 Tuesday March 13 2012 Power Snatch - 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3 Power Clean & Jerk - 60% x 2 x 3, 70% x 1 x 3, 80% x 1 x 3 3 sets: 3 Box jump 15 pull-ups 10 topside plate halfmoons/side 1 min rest Monday March 12 2012 Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 Clean & Jerk - 70% x 2, 75% x 2, 80% x 1, 85% x 1 Clean Pull - 90% x 2, 95% x 2, 100% x 2 Back Squat - 75% x 2, 80% x 2, 85% x 1 Week 5 of 6 Sunday March 11 2012 Rest Day Saturday March 10 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 March 9 2012 Rest Day Thursday March 8 2012 Power Clean - heavy single Hang Snatch (below knee) - 75% x 1 x 3, 80% x 1 x 2 Overhead Squat - heavy single 3 sets; no rest: 15 DB hang power clean 15 DB push jerk Wednesday March 7 2012 Clean - 80% x 1 x 2, 85% x 1 x 3 Clean Pull - 100% (of clean) x 3 x 2, 105% x 2 x 2 Front Squat - 85% x 2 x 2, 90% x 1 x 2 Tuesday March 6 2012 Jerk - heavy single Power Snatch - heavy single Push Press - heavy single 3 sets: no rest: 15 KB swings 15 push-ups Monday March 5 2012 Snatch - 80% x 1 x 2, 85% x 1 x 3 Snatch Pull - 100% (of snatch) x 3 x 2, 105% x 2 x 2 Pause Back Squat - 75% x 3 x 2, 80% x 2 x 2 Week 4 of 6 Sunday March 4 2012 Rest Day Saturday March 3 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 Friday March 2 2012 Rest Day Thursday March 1 2012 Power Clean - 70% x 2 x 2, 75% x 1 x 3 Hang Snatch (below knee) - 70% x 2 x 2, 75% x 1 x 3 Overhead Squat - heavy single 4 sets; no rest: 10 pull-ups 10 DB push press