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Tuesday December 31 2013

  • Muscle Snatch - HS
  • Power Snatch - 75%x2x3
  • Jerk - HS: 80%x2x2
3 sets; no rest:
15 Sit Ups
15 Pull Ups



Monday December 30 2013

  • Snatch - 78%x1x3
  • Snatch Pull - 97%x3x3
  • Snatch Deadlift - 105%x3x3
  • Front Squat 81%x3x5
Week 3 of 8



Sunday December 29 2013

Rest Day




Saturday December 28 2013

  • Snatch - HS
  • Clean & Jerk - HS
  • Back Squat - HS
  • SLDL - 3x5




Friday December 27 2013

Rest Day




Thursday December 26 2013

  • Jerk - HS; 80%x2x3
  • Mid-Hang Snatch - 70%x3x2
  • Mid-Hang Clean - 70%x3x2
  • Push Press - 75%x5x2, 80%x5x2
3 sets; no rest:
15 Back Extensions
15 Reverse Crunches



Wednesday December 25 2013

  • Clean & Jerk - 77%x1x3
  • Clean Pull - 95%x3x3
  • Clean Deadlift - 103%x3x3
  • Back Squat - 78%x3x5




Tuesday December 24 2013

  • Muscle Snatch - HS
  • Power Snatch - 82%x1x4
  • Power Clean + Power Jerk - 82%x1x4
  • OHS - 85%x1, 75%x2x2
3 sets; no rest:
15 DB Push Presses
15 Pull Ups



Monday December 23 2013

  • Snatch - 77%x1x3
  • Snatch Pull - 95%x3x3
  • Snatch Deadlift - 103%x3x3
  • Front Squat 78%x3x5
Week 2 of 8




Sunday December 22 2013

Rest Day




Saturday December 21 2013

  • Snatch - HS
  • Clean & Jerk - HS
  • Front Squat - HS
  • Good Morning - 3x10




Friday December 20 2013

Rest Day




Thursday December 19 2013

  • Jerk - HS; 80%x1x3
  • 2-Position Snatch - 65%x1x3
  • 2-Position Clean - 65%x1x3
  • Push Press - 75%x5x4
3 sets; no rest:
15 Sit Ups
15 Back Extensions



Wednesday December 18 2013

  • Clean & Jerk - 75%x1x3
  • Clean Pull - 90%x3x3
  • Clean Deadlift - 100%x3x3
  • Back Squat - 75%x3x5




Tuesday December 17 2013

  • Muscle Snatch - HS
  • Power Snatch - 80%x1x4
  • Power Clean + Power Jerk - 80%x1x4
  • OHS - 80%x1, 70%x2x2
3 sets; no rest:
15 DB Press
15 DB Row



Monday December 16 2013

  • Snatch - 75%x1x3
  • Snatch Pull - 90%x3x3
  • Snatch Deadlift - 100%x3x3
  • Front Squat 75%x3x5
Week 1 of 8





Sunday December 15 2013

Rest Day




Saturday December 14 2013

  • Back Squat - Max!
  • Snatch - HS
  • Clean & Jerk - HS




Friday December 13 2013

Rest Day




Thursday December 12 2013

  • Power Snatch - 70%x1x3, 75%x1x3
  • Power Clean + Jerk - 70%x1x3, 75%x1x3
3 sets; no rest:
10 KB Swings
10 V-Ups



Wednesday December 11 2013

  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1x3
  • Clean & Jerk - 60%x2, 65%x2, 70%x2, 75%x2, 80%x2
  • Snatch Pull - 85%x2, 90%x2, 95%x2, 100%x3x2, 105%x2x2




Tuesday December 10 2013

  • Power Snatch - 70%x1x3, 75%x1x3
  • Power Clean + Jerk - 70%x1x3, 75%x1x3
3 sets; no rest:
10 Sit Ups
10 Back Extensions



Monday December 9 2013

  • Back Squat - 95%x1x3
  • Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1x3
  • Clean & Jerk - 60%x2, 65%x2, 70%x2, 75%x2, 80%x2, 85%x2
  • Clean Pull - 85%x2, 90%x2, 95%x2
Week 5 of 5



Sunday December 8 2013

Rest Day




Saturday December 7 2013

  • Snatch - HS
  • Clean & Jerk - HS
  • Clean Pull - 105%x3x3
  • Front Squat - 70%x2x5




Friday December 6 2013

Rest Day




Thursday December 5 2013

  • Power Snatch - 75%x2x2, 80%x1x4
  • Power Clean + Power Jerk - 75% x (2+1) x 2, 80% x (1+1) x 4
  • Clean Pull - 95%x2x2, 100%x2x2
3 sets; no rest:
15 DB Push Press
12 Back Extensions




Wednesday December 4 2013

  • Back Squat - 90%x2x3
  • Snatch - 75%x2, 80%x2, 85%x1x3, 80%x1
  • Jerk - 5%x2, 80%x2, 85%x1x3
  • Snatch Pull - 100%x3x2, 105%x2x2




Tuesday December 3 2013

  • Power Snatch + OHS - 70% x (2+1), 75% x (2+1), 80% x (2+1), 85% x (1+1) x 3
  • Power Clean + Jerk - 75% x (2+1), 80% x (2+1), 85% x (1+1) x 3
  • Snatch Pull - 95%x2x2, 100%x2x2
3 sets; no rest:
20 KB Swings
15 V-Ups



Monday December 2 2013

  • Clean & Jerk - 75% x (2+1), 80% x (1+1) x 2, 85% x (1+1) x 2
  • Clean Pull - 95%x3, 100%x3, 105%x2x2
  • Front Squat - 75%x2x5
Week 4 of 5



Sunday December 1 2013

Rest Day