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Sunday March 31 2013 Rest Day Saturday March 30 2013 Snatch - 70%x2, 80%x2, 85% x 2 x 4 Clean & Jerk - 70% x 2(1+1), 80% x 2(1+1), 85% x 2(1+1) x 3 Clean Pull - 95% x 2 x 2, 105% x 2 x 3 Front Squat - 70%x2, 80%x2, (85%x2, 90%x1, 95%x1) x 3 Friday March 29 2013 Rest Day Thursday March 28 2013 Power Snatch - heavy single; (90%x1, 95%x1, 100%x1) x 3 Power Clean + Jerk - heavy single; (90%x1, 95%x1, 100%x1) x 3 Clean Pull - 100% x 3 x 3, 105% x 3 x 2 3 sets; no rest: 15 KB Swings 12 Pull Ups Wednesday March 27 2013 Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2 x 2 Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2+1 x 2 Snatch Pull - 100% x 3 x 2, 105% x 2 x 2 Back Squat - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 3 x 3 Tuesday March 26 2013 Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3 Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3 3 sets; no rest: 300m Row 12 DB Push Press Monday March 25 2013 Snatch - heavy single; (90%x1, 95%x1) x 3 Clean & Jerk - heavy single; (90%x1, 95%x1) x 3 Snatch Pull - 105% x 2 x 4 Front Squat - 70%x2, 80%x2, 85%x2, 90% x 2 x 3 Week 9 of 12 Sunday March 24 2013 Rest Day Saturday March 23 2013 Snatch - heavy single Clean & Jerk - heavy single Back Squat - 90%x1 Pause Back Squat - 75% x 2 x 3 Good Morning - 3 x 5 Friday March 22 2013 Rest Day Thursday March 21 2013 Jerk - 70%x2, 75%x2, 80% x 2 x 3 Power clean - 70% x 2 x 2, 75% x 2 x 3 Front Squat - 85%x1, 75% x 2 x 3 3 sets; no rest: 12 DB Push Press 10 Pull Ups Wednesday March 20 2013 Clean & Jerk - (75%x 2+1, 80%x 1+1, 85% x 1+1) x 3 Clean Pull - 90%x3, 95%x3, 100%x3 Back Squat - 90%x1 Pause Back Squat - 70% x 2 x 3 Good Morning 3 x 5 Tuesday March 19 2013 Power Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 2 x 2 Power Clean + Jerk - 70%x2, 75%x2, 80%x 2 x 3 Front Squat - 85%x1, 75% x 2 x 3 3 sets: no rest: 12 KB Swings 10 Pull Ups Monday March 18 2013 Snatch -  (75%x2, 80%x1, 85%x1) x 3 Snatch Pull - 90%x3, 95%x3. 100%x3 Back Squat - 75%x2, 80%x2, 85%x 2 x 2 Good Morning 3 x 5 Recovery Week Week 8 of 12 Sunday March 17 2013 Rest Day Saturday March 16 2013 Front Squat - heavy single Snatch - heavy single Clean & Jerk - heavy single Back Squat - heavy single Pause Back Squat - 3 x 3 Good Morning - 3 x 5 Friday March 15 2013 Rest Day Thursday March 14 2013 Back Squat - heavy single Jerk - (2, 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: 15 Pull Ups 15 KB Swing Wednesday March 13 2013 Front Squat - heavy single Clean & Jerk - heavy single; 3 x 1+1 Clean DL to knee + DL knee to hip + Clean Pull - 4 x 2+2+1 Back Squat - heavy single Pause Back Squat - 3 x 3 Good Morning - 3 x 5 Tuesday March 12 2013 Back Squat - heavy single Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1 Power Clean + Jerk - 5 x 1+1 Snatch Push Press - 4 x 5 Front Squat - heavy single; 3 x 3 3 sets; no rest: 10 DB Bent Row 10 DB Press Monday March 11 2013 Front Squat - heavy single Snatch - heavy single; 3 x 1 Snatch DL to knee + DL knee to hip + Snatch Pull - 4 x 2+2+1 Back Squat - heavy single; 3 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 7 of 12 Sunday March 10 2013 Rest Day Saturday March 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 March 8 2013 Rest Day Thursday March 7 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: 200m Row 12 Pull Ups Wednesday March 6 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 March 5 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: 15 KB Swing 15 DB Press Monday March 4 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 6 of 12 Sunday March 3 2013 Rest Day Saturday March 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 March 1 2013 Rest Day