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Thursday February 28 2013 Back Squat - heavy single Jerk - (3, 2, 1) x 3 Power Clean - 5 x 2 Push Press - 4 x 5 Front Squat - heavy single; 3 x 3 3 sets; no rest: 20 KB Swings 15 DB Push Press Wednesday February 27 2013 Front Squat - heavy single Clean & Jerk - heavy single; 3 x 2+1 Clean DL to knee + DL knee to hip + Clean Pull - 5 x 2+2+1 Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning - 3 x 5 Tuesday February 26 2013 Back Squat - heavy single Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1 Power Clean + Front Squat + Jerk - 5 x 1+1+1 Snatch Push Press - 4 x 5 Front Squat - heavy single; 3 x 3 3 sets; no rest: 20 Sit Ups 15 Pull Ups Monday February 25 2013 Front Squat - heavy single Snatch - heavy single; 3 x 2 Snatch DL to knee + DL knee to hip + Snatch Pull - 5 x 2+2+1 Back Squat - heavy single; 4 x 3 Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets No sitting down during workout Week 5 of 12 Sunday February 24 2013 Rest Day Saturday February 23 2013 Snatch - heavy single Clean & Jerk - heavy single Back Squat - heavy single; 3 x 2 Good Morning - 3 x 5 Friday February 22 2013 Rest Day Thursday February 21 2013 Power Snatch - 5 x 2 Power Clean + Push Press - 5 x 1+3 Front Squat - heavy single; 3 x 2 3 sets; no rest: 12 Pull Ups 200m Row Wednesday February 20 2013 Clean & Jerk - heavy single Clean Pull - 4 x 3 Back Squat - heavy single; 3 x 2 Good Morning - 3 x 5 Tuesday February 19 2013 Power Snatch + Snatch Push Press - 5 x 1+3 Power Clean + Power Jerk - 5 x 1+1 Front Squat - heavy single; 3 x 2 3 sets; no rest: 15 KB Swings 12 DB Push Presses Monday February 18 2013 Snatch - heavy single Snatch Pull - 4 x 3 Back Squat - heavy single; 3 x 2 Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets No sitting down during workout Week 4 of 12 Sunday February 17 2013 Rest Day Saturday February 16 2013 Front Squat - heavy single Snatch - heavy single Clean & Jerk - heavy single Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning - 3 x 5 Friday February 15 2013 Rest Day Thursday February 14 2013 Back Squat - heavy single Jerk Bnk - 5 x 2 Hang Clean (knee) - 5 x 2 Push Press - 4 x 5 Front Squat - heavy single; 3 x 3 3 sets; no rest: 10 Pull Ups 10 Ring Push Ups Wednesday February 13 2013 Front Squat - heavy single Clean & Jerk (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single Clean Pull - 5 x 3 Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning - 3 x 5 Tuesday February 12 2013 Back Squat - heavy single Hang Snatch (knee) - 5 x 2 Power Clean + Power Jerk - 5 x 1+1 Front Squat - heavy single; 3 x 3 3 sets; no rest: 12 2-arm DB Bent Row 12 2-arm DB Press Monday February 11 2013 Front Squat - heavy single Snatch (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single Snatch Pull - 5 x 3 Back Squat - heavy single; 4 x 3 Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets No sitting down during workout Week 3 of 12 Sunday February 10 2013 Rest Day Saturday February 9 2013 Front Squat - heavy single Snatch - heavy single Clean & Jerk - heavy single Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning - 3 x 5 Friday February 8 2013 Rest Day Thursday February 7 2013 Back Squat - heavy single Jerk Bnk - 5 x 2 High-Hang Clean - 5 x 2 Push Press - 4 x 5 Front Squat - heavy single; 3 x 3 3 sets; no rest: 12 KB Swings 12 Pull Ups Wednesday February 6 2013 Front Squat - heavy single Clean & Jerk - heavy single; 3 x 2+1 Segment Clean Pull (knee) + Clean Pull - 5 x 1+2 Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning - 3 x 5 Tuesday February 5 2013 Back Squat - heavy single High-Hang Snatch - 5 x 2 Power Clean + Power Jerk - 5 x 2+1 Front Squat - heavy single; 3 x 2 3 sets; no rest: 250m Row 12 DB Presses Monday February 4 2013 Front Squat - heavy single Snatch - heavy single; 3 x 2 Segment Snatch Pull (knee) + Snatch Pull - 5 x 2+1 Back Squat - heavy single; 4 x 3 Good Morning - 3 x 5 Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets No sitting down during workout GOAL - beat last week's weight at least one exercise each day Week 2 of 12 Sunday February 3 2013 Rest Day Saturday February 2 2013 Front Squat - heavy single Snatch - heavy single Clean & Jerk - heavy single Back Squat - heavy single Pause Back Squat - 4 x 3 Good Morning 3 x 5 Friday February 1 2013 Rest Day