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Friday November 30 2012 Rest Day Thursday November 29 2012 Power Snatch - 70% x 3 x 5 Snatch High-Pull - 70% (of sn) x 3 x 5 Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1 x 5 WIthout rest: 500 m row 5 pull-ups 400 m row 10 pull-ups 300 m row 15 pull-ups 200 m row 20 pull-ups Wednesday November 28 2012 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2 Front Squat - 70% x 3 x 5 Good Morning - 3x5 Tuesday November 27 2012 Power Clean - 70% x 3 x 5 Power Jerk - 60% (of split jerk) x 3 x 5 Overhead Squat - 70% x 3 x 5 5 sets; no rest: 5 1-arm KB swing/arm 5 KB snatch 5 1-arm KB overhead squat/arm Monday November 26 2012 3-Position Snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets Snatch Pull - 90% (of sn) x 3 x 2, 95% x 3 x 2 Back Squat - 70% x 5 x 5 Push Press - 70% x 5 x 5 For all exercises this week, if the prescribed weights feel good, you can increase weights on your final sets. Week 1 of 8 Sunday November 25 2012 Rest Day Saturday November 24 2012 Snatch - max Clean & Jerk - max Front or back squat - max Friday November 23 2012 Power Snatch - 60% x 2 x 5 Power Clean & Jerk - 60% x 2(1+1) x 5 Thursday November 22 2012 Rest Day Wednesday November 21 2012 Snatch - 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3 Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1x3 Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3 Snatch High-Pull - 85% (of sn) x 3 x 4 Tuesday November 20 2012 Rest Day Monday November 19 2012 Snatch - 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3 Clean & Jerk - 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1, 85%x1+1x3 Snatch Pull - 95% (of sn) x 2 x 5 Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3 85%x2x3 Week 12 of 12 Sunday November 18 2012 Rest Day Saturday November 17 2012 Snatch - 60%x2, 70%x2, 80%x2, 85%x2 x 2 Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1 Snatch Pull - 105% (of sn) x 2 x 3 Front Squat - 60%x2, 70%x2, 80%x2, 85%x2x2 Friday November 16 2012 Rest Day Thursday November 15 2012 Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1 Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1 Clean Pull - 100% (of cln) x 2, 105% x 2 x 4 Back Squat - heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1) x 3 Wednesday November 14 2012 Push Press - 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2 Snatch Balance - 75% (of sn) x 2 x 4 Good Morning - 4x5 5 sets; no rest: 8 DB row/arm 8 alternating DB press/arm Tuesday November 13 2012 Power Snatch - heavy single; 90% of HSx1, 95% of HS x1, 100% of HS x 1 Power Clean + Power Jerk - heavy single; 90% of HSx1+1, 95% of HS x1+1, 100% of HS x 1+1 Snatch Pull - 105% (of sn) x 3 x 5 3 sets; no rest: 5 DB overhead lunge/leg 10 hanging leg raises Monday November 12 2012 Snatch - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3 Clean & Jerk - heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS x1+1, 90%x1+1 x3 Clean Pull - 95% (of cln) x 2 x 5 Front Squat - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3 Week 11 of 12 Sunday November 11 2012 Rest Day Saturday November 10 2012 Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3 Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1, 80%x1+1)x3 Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3 Clean Pull - 90% (of cln) x3, 100%x3x4 Friday November 9 2012 Rest Day Thursday November 8 2012 Snatch - heavy single; 85%x2x4 Clean & Jerk - heavy single; 85%x2+1x4 Snatch Pull - 105% (of sn) x 2 x 5 Back Squat - heavy single, (90%x1, 95%x1, HS) x 3 Wednesday November 7 2012 Jerk - 70%x2, 80%x2, 85%x2x2, 90%x2x2 Good morning - 4x5 15-12-9-5 reps of: Chin-ups DB push press Tuesday November 6 2012 Power Snatch - heavy single, (90%x1, 95%x1, HS) x 3 Power Clean + Power Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3 Snatch Balance - 70% (of sn) x 3 x 4 4 sets; 30 sec rest after each set: 5 box jumps 10 1-arm KB swings/arm Monday November 5 2012 Snatch - heavy single, (90%x1, 95%x1, HS) x 3 Clean & Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3 Clean Pull - 105% (of cln) x 2 x 5 Front Squat - heavy single, (90%x1, 95%x1, HS) x 3 On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to 90% of that HS for a single, then 95% for a single, then try to repeat that heavy single. Week 10 of 12 Sunday November 4 2012 Rest Day Saturday November 3 2012 Power Snatch + Overhead Squat - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets Clean Pull - 85% (of cln) x 2, 95%x2, 105%x2x3 Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2 Friday November 2 2012 Rest Day Thursday November 1 2012 Snatch - 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3 Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, (85%x2+1, 90%x1+1) x 2 Snatch Pull - 105%x3x5 Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x4