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Thursday January 31 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 15 Pull Ups 12 DB Presses Wednesday January 30 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 January 29 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 3 3 sets; no rest: 10 KB Swings 10 2-Arm KB Presses Monday January 28 2013 Front Squat - heavy single Snatch - heavy single; 3 x 2 Segment Snatch Pull (knee) + Snatch pull - 5 x 1+2 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 1 of 12 Sunday January 27 2013 Rest Day Saturday January 26 2013 Front Squat - heavy single Snatch - heavy single Clean & Jerk - heavy single Back Squat - heavy single Pause Back Squat - 70% (of back squat heavy single) x 3 x 3 Good Morning - 3x5 (little heavier than Wednesday) Friday January 25 2013 Rest Day Thursday January 24 2013 Back Squat - 80% x 1 Power Snatch - 75% x 2 x 5 Mid-Hang Clean - 70% x 2 x 5 Push Press - 3x5 Front Squat - heavy single; 75% (of hs) x 3 x 3 3 sets; no rest: 300m Row 12 Pull-ups Wednesday January 23 2013 Front Squat - 80% x 1 Clean & Jerk - heavy single; 80% (of hs) x 2+1 x 3 Segment Clean Pull (knee) + Clean Pull - 90% (of clean) x 1+2 x 4 Back Squat - 90% x 1 Pause Back Squat - 70% (of squat) x 3 x 3 Good Morning - 3x5 (little heavier than Monday) Tuesday January 22 2013 Muscle Snatch - 3x3 Mid-Hang Snatch - 70% x 2 x 5 Power Clean + Power Jerk - 75% x 1+1 x 5 Front Squat - 90% x 1, 75% x 2 x 3 3 sets; no rest: 10 DB Presses 10 2-arm DB Rows Monday January 21 2013 Front Squat - 80% x 1 Snatch - heavy single; 80% (of hs) x 1 x 3 Segment Snatch Pull (knee) + Snatch Pull - 90% (of sn) x 1+2 x 4 Back Squat - 90% x 1, 75% x 3 x 3 Good Morning - 3x5 (very light) This next cycle will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed. Week 0 of 12 Sunday January 20 2013 Rest Day Saturday January 19 2013 Snatch - max Clean & Jerk - max Front or Back Squat - max Friday January 18 2013 Rest Day Thursday January 17 2013 Power Snatch - 75%x2, 80%x2, 85%x2x3 Clean & Jerk - 70%x1+1, 75%x1+1x2 Wednesday January 16 2013 Snatch - 75%x2, 80%x1x3 Snatch Pull - 90% (of sn) x 2 x 3 Front Squat - 75%x2, 80%x1, 85%x1 Tuesday January 15 2013 Snatch - 75% x 1 x 6 Power Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1x3 3 sets; no rest: 10 KB swings (light) 10 KB push press/arm (light) Monday January 14 2013 Snatch - 75%x2, 80%x1, 85%x1x3 Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1 Clean Pull - 90% (of cln) x2, 95%x2x2 Back Squat - 75%x3, 80%x2, 85%x2x2 Week 8 of 8 Sunday January 13 2013 Rest Day Saturday January 12 2013 Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single Back Squat - 75% x 2, 80% x 2, 85% x 2, 2RM Good Morning - 3x5 Friday January 11 2013 Rest Day Thursday January 10 2013 Power Snatch - 70%x2, 75%x2, 80%x1, 85%x1x3 Power Clean + Power Jerk - 75%x1+1, 80%x1+1, 85%x1+1, 1+1RM Snatch Balance - 70%x3x2, 75%x3x3 3 sets; no rest: 15 pull-ups 200 m row Wednesday January 9 2013 Clean & Jerk - 60%x2+1, 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2 Front Squat - 70%x2, 75%x2, 80%x2, 85%x2, 2RM SLDL - 3x5 Tuesday January 8 2013 Power Snatch - 70%x3, 75%x2, 80%x1, 85%x1, 1RM Power Clean + Power Jerk - 75%x1+1 x 2, 80%x1+1x3 Overhead Squat - 70%x2, 75%x2, 80%x1, 85%x1, 1RM 3 sets; no rest: 12 ring push-ups 20 DB row/arm Monday January 7 2013 Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM Snatch Pull - 100% (of sn) x 3, 105% x 3, 110% x 3 x 2 Back Squat - 70%x3, 75%x3, 80% x 3, 3RM Push Press - 70%x3, 75%x3, 80%x2, 85%x1, 1RM Week 7 of 8 Sunday January 6 2013 Rest Day Saturday January 5 2013 Snatch - 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single Back Squat - 75% x 3, 80% x 3 x 2, 85% x 3 x 2 Good Morning - 3x5 Friday January 4 2013 Rest Day Thursday January 3 2013 Power Snatch - 70%x2, 75%x2, 80%x1x2, 85%x1x2 Power Clean + Power Jerk - 75%x2(1+1) x 2, 80%x2(1+1)x2 Snatch Push Press + Overhead Squat - 70%x3+1, 75%x3+1, 80%x3+1, 85%x3+1x2 4 sets; no rest: 5 1-arm DB split snatch/side 100 m row Wednesday January 2 2013 Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1x3 Clean Pull - 100% (of cln) x 3 x 2, 105% x 2 x 2 Front Squat - 70%x2, 75%x2, 80%x2, 85%x2x3 SLDL - 3x5 Tuesday January 1 2013 Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2 Power Clean + Power Jerk - 75%x1+1 x 3, 80%x1+1x2 Overhead Squat - 80% x 2 x 2, 85% x  2 x 3 3 sets; no rest: 15 KB swings 15 pull-ups