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Monday June 30 2014

  • Back Squat - 81%x3x10
  • Snatch Pull - 106%x4x3
  • Snatch Deadlift - 103%x5x3
  • Push Press - 75%x5x5
Week 3 of 7



Sunday June 29 2014

Rest Day




Saturday June 28 2014

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Front Squat - heavy single




Friday June 27 2014

Rest Day




Thursday June 26 2014

  • Jerk - 75%x2x4
  • Power Clean - 75%x1x5
  • SLDL - 3x5
3 sets; no rest:
20 KB Swing
15 Reverse Crunches



Wednesday June 25 2014

  • Front Squat - 73%x3x10
  • Clean Pull - 93%x5x3
  • Clean Deadlift - 103%x5x3
  • Snatch Push Press - 75%x5x5




Tuesday June 24 2014

  • Muscle Snatch - heavy single
  • Power Snatch - 75%x1x5
  • OHS - 65%x3x5
3 sets; no rest:
20 Sit Up
15 Back Extension



Monday June 23 2014

  • Back Squat - 78%x3x10
  • Snatch Pull - 93%x5x3
  • Snatch Deadlift - 103%x5x3
  • Push Press - 73%x5x5
Week 2 of 7



Sunday June 22 2014

Rest Day




Saturday June 21 2014

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single




Friday June 20 2014

Rest Day




Thursday June 19 2014

  • Jerk - heavy single; 80%x2x3
  • Power Clean - 70%x2x5
  • SLDL - 3x5
3 sets; no rest:
15 Sit Ups
15 Back Extensions



Wednesday June 18 2014

  • Front Squat - 70%x3x10
  • Clean Pull - 90%x5x3
  • Clean Deadlift - 100%x5x3
  • Snatch Push Press - 70%x5x5




Tuesday June 17 2014

  • Muscle Snatch - 70%x3x4
  • Power Snatch - 70%x2x5
  • Snatch Balance - 65%x3x5
3 sets; no rest:
20 KB Swings
15 Push Ups



Monday June 16 2014

  • Back Squat - 75%x3x10
  • Snatch Pull - 90%x5x3
  • Snatch Deadlift - 100%x5x3
  • Push Press - 70%x5x5
Week 1 of 7

This will be a 7-week squat-emphasis cycle.



Sunday June 15 2014

Rest Day




Saturday June 14 2014

  • Snatch - MAX!
  • Clean & Jerk - MAX!
  • Front Squat - MAX!




Friday June 13 2014

Rest Day




Thursday June 12 2014

  • Snatch - 70%x1x5
  • Power Clean + Power Jerk - 70% x (1+1) x 5
3 sets; no rest:
10 DB Press
10 2-arm DB Bent Row




Wednesday June 11 2014

  • Snatch - 80%x1, 85%x1x3
  • Clean & Jerk - 80%x1, 85%x1
  • Snatch Pull - 80%x2x2
  • Front Squat - 75%x2, 80%x1, 85%x1




Tuesday June 10 2014

  • Hang Snatch - 75%x1x6
  • Power Clean + Power Jerk - 75% x (1+1) x 6
3 sets; no rest:
10 Back Extensions
10 Sit Ups




Monday June 9 2014

  • Snatch - 80%x1, 85%x1, 90%x1, 85%x1x2
  • Clean & Jerk - 80%x1, 85%x1, 90%x1
  • Clean Pull - 85%x2x2
  • Back Squat - 80%x2, 85%x2x2
Week 12 of 12



Sunday June 8 2014

Rest Day




Saturday June 7 2014

  • Snatch - HS; 80%x1x3
  • Clean & Jerk - HS; 80% x (1+1) x 3
  • Front Squat - HS; 85%x2x2




Friday June 6 2014

Rest Day




Thursday June 5 2014

  • Hang Snatch - 75%x1x10
  • Power Clean + Power Jerk - 75% x (1+1) x 10
  • Clean Pull - 80%x2, 85%x2, 90%x2
3 sets; no rest:
10 DB Press
10 Pull Ups



Wednesday June 4 2014

  • Clean & Jerk - HS; 80% x (1+1) x 3
  • Snatch - HS; 80%x1x3
  • Pause Back Squat - 75%x3x3




Tuesday June 3 2014

  • Hang Snatch - 75%x1x10
  • Power Clean + Power Jerk - 75% x (1+1) x 10
  • Snatch Pull - 80%x2, 85%x2, 90%x2
3 sets; no rest:
12 Back Extensions
10 Reverse Crunches




Monday June 2 2014

  • Snatch - HS; 80%x1x3
  • Clean & Jerk - HS; 80% x (1+1) x 3
  • Front Squat - HS; 85%x2x2
Week 11 of 12



Sunday June 1 2014

Rest Day