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Sunday September 30 2012 Rest Day Saturday September 29 2012 Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3 Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3 Back Squat - 75% x 2 x 4 Friday September 28 2012 Rest Day Thursday September 27 2012 Power Snatch - 70% x 2 x 5 Snatch Push Press + Overhead Squat - 70% (of sn) x 3+1 x 4 Press - 3 x 5 (use last week's weight) 3 ladders of 3-5-7 reps each: KB swing 1-arm KB clean + push press Wednesday September 26 2012 Clean & Jerk - 60% x2+1, 65% x 2+1 x 2, 70% x 2+1 x 3 Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2 Front Squat - 70% x 3 x 5 Tuesday September 25 2012 Power Clean - 70% x 2 x 5 Power Jerk - 60% (of split jerk) x 2 x 5 Push Press - 70% x 3 x 3 At ~75% effort:  1000 m row Monday September 24 2012 Snatch - 60%x2, 65%x2x2, 70%x2x3 Snatch Pull - 90%x2x2, 95%x2x2 Back Squat - 70% x 4 x 5 This is a recovery week, so it should feel fairly easy, Next week will start loading again. Week 4 of 12 Sunday September 23 2012 Rest Day Saturday September 22 2012 Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1, heavy single Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 , 90% x 1+1, heavy 1+1 Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM Good Morning - 3x5 Press - 8RM Friday September 21 2012 Rest Day Thursday September 20 2012 Power Clean - 70%x 3, 75% x 3, 78% x 3, 3RM Power Jerk - 60% (of jerk) x 3, 65% x 3, 68% x 3, 3RM Push Press - 70% x 5, 75% x 5, 78% x 5, 5RM 3 sets; no rest: 300 m row @ 75% effort 10 push-ups Wednesday September 19 2012 Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 3+1, max 3+1 Clean Pull - 100% (of clean) x 3 x 4 Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM Tuesday September 18 2012 Hang Muscle Snatch - 5 x 3 Power Snatch - 70% x 3, 75% x 3, 78% x 3, 3RM Snatch Push Press + Overhead Squat - 70% (of snatch) x 5+1, 75% x 5+1, 78% x 5+1, max 5+1 3 sets; no rest: 1 min jump rope 10 pull-ups Monday September 17 2012 Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM Snatch Pull - 100% (of sn) x 3 x 4 Back Squat - 70% x 6, 75% x 6, 78% x 6, 6RM SLDL - 3x5 Take as many additional sets as you need to find your RMs. Week 3 of 12 Sunday September 16 2012 Rest Day Saturday September 15 2012 Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2 Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 x 2 Back Squat - 80% x 3 x 5 Good Morning - 3x5 Press - 3 x 8 Friday September 14 2012 Rest Day Thursday September 13 2012 Hang Muscle Snatch - 5x3 Power Snatch - 75% x 3 x 5 Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5 3 sets; no rest: 600 m row 25 push ball (6-8# ball) Wednesday September 12 2012 Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3 Clean Pull - 95% (of clean) x 3 x 4 Front Squat - 75% x 4 x 5 Tuesday September 11 2012 Power Clean - 75% x 3 x 5 Power Jerk (% of split jerk) - 65% x 3 x 5 Push Press - 75% x 5 x 5 4 sets; no rest; alternate arms after each set: 5 KB swing high-pull 5 KB snatch 5 KB overhead squat Monday September 10 2012 Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3 Snatch Pull - 95% (of sn) x 3 x 4 Back Squat - 75% x 6 x 5 SLDL - 3x5 If you went heavier last week than the prescribed weights, aim to add weight to at least one set today, and to as many as you can. This goes for the entire week. Week 2 of 12 Sunday September 9 2012 Rest Day Saturday September 8 2012 Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4 Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4 Back Squat - 75% x 3 x 5 Good Morning - 3x5 Press - 3 x 8 If you feel good, go up on the last 80% sets of snatch and CJ and on squats. Friday September 7 2012 Rest Day Thursday September 6 2012 Hang Muscle Snatch - 5x3 Power Snatch - 70% x 3 x 5 Snatch Push Press + OHS - 70% (of sn) x 5+1 x 5 5 sets; no rest (w 2 DBs): 5 DB hang power snatch 5 DB hang power clean 5 DB push press If you feel good, take the weights up Wednesday September 5 2012 Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4 Clean Pull - 90% x 3 x 4 Front Squat - 70% x 4 x 5 If you feel good, take the weights up Tuesday September 4 2012 Power Clean - 70% x 3 x 5 Power Jerk (% of split jerk) - 60% x 3 x 5 Push Press - 70% x 5 x 5 4 sets; no rest: 2 min jump rope 10 pull-ups 10 push-ups If you feel good, take the weights up Monday September 3 2012 Snatch - 60%x3, 65%x3, 70%x3x4 Snatch Pull - 90% (of sn) x 3 x 4 Back Squat - 70% x 6 x 5 SLDL - 3x5 If you feel good, take the weights up after at least 1 set at the prescribed heaviest weight. Week 1 of 12 Sunday September 2 2012 Rest Day Saturday September 1 2012 Front Squat - max Snatch - heavy single Clean & Jerk - heavy single