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Saturday May 31 2014

  • Snatch - HS; 75%x1x5
  • Clean & Jerk - HS; 75% x (1+1) x 5
  • Front Squat - HS; 85%x2x2




Friday May 30 2014

Rest Day




Thursday May 29 2014

  • Hang Snatch - 75%x1x10
  • Power Clean + Power Jerk - 75% x (1+1) x 10
  • Clean Pull - 90%x2x3
3 sets; no rest:
12 DB Push Press
12 Pull Ups



Wednesday May 28 2014

  • Clean & Jerk - HS; 75% x (1+1) x 5
  • Snatch - HS; 75%x1x5
  • Pause Back Squat - 70%x3, 75%x3x2




Tuesday May 27 2014

  • Hang Snatch - 75%x1x10
  • Power Clean + Power Jerk - 75% x (1+1) x 10
  • Snatch Pull - 90%x2x3
3 sets; no rest:
15 KB Swings
10 Sit Ups



Monday May 26 2014

  • Snatch - HS; 75%x1x5
  • Clean & Jerk - HS; 75% x (1+1) x 5
  • Front Squat - HS; 80%x2x2
Week 10 of 12



Sunday May 25 2014

Rest Day




Saturday May 24 2014

  • Snatch - HS
  • Clean & Jerk - HS
  • Front Squat - HS; 80%x2x2




Friday May 23 2014

Rest Day




Thursday May 22 2014

  • Hang Snatch - 70%x1x10
  • Power Clean + Power Jerk - 70% x (1+1) x 10
  • Clean Pull - 85%x2x3
3 sets; no rest:
12 DB Thruster
12 Pull Ups



Wednesday May 21 2014

  • Clean & Jerk - HS; 70% x (2+1) x 3
  • Snatch - HS; 70%x2x3
  • Pause Back Squat - 70%x3x3




Tuesday May 20 2014

  • Hang Snatch - 70%x1x10
  • Power Clean + Power Jerk - 70% x (1+1) x 10
  • Snatch Pull - 85%x2x3
3 sets; no rest:
20 1-arm KB Swings
12 V-Ups



Monday May 19 2014

  • Snatch - HS; 70%x2x3
  • Clean & Jerk - HS; 70% x (2+1) x 3
  • Front Squat - HS; 75%x3x2
Week 9 of 12



Sunday May 18 2014

Rest Day




Saturday May 17 2014

  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1
  • Back Squat - 80%x3x3




Friday May 16 2014

Rest Day




Thursday May 15 2014

  • Front Squat + Jerk - 70% x (1+1) x 5
  • Snatch High-Pull + Hang Snatch - 70% x (1+1) x 5
  • Power Snatch - 70%x1x5
3 sets; no rest:
12 DB Push Press
12 Pull Ups




Wednesday May 14 2014

  • Snatch - 75%x1x5
  • Clean Deadlift + High-Hang Clean - 70%x1x5
  • Snatch Deadlift - 95%x3x3
  • Front Squat - 75%x3x3




Tuesday May 13 2014

  • Snatch Deadlift + Snatch - 70% x (1+1) x 5
  • Power Clean + Push Jerk - 70% x (1+1) x 5
  • OHS - 70%x1x3
3 sets; no rest:
15 Back Extensions
15 Sit Ups



Monday May 12 2014

  • Clean & Jerk - 75%x1x5
  • Snatch Deadlift + High-Hang Snatch - 70% x (1+1) x 5
  • Clean Deadlift - 95%x3x3
  • Back Squat - 75%x4x3
Week 8 of 12



Sunday May 11 2014

Rest Day




Saturday May 10 2014

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 90%x1, 95%x1
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90%x1, 95%x1
  • Back Squat - 82%x3, 87%x1, 82%x3, 90%x1, 82%x3, 92%x1
  • Push Press - 80%x3x2, 83%x3x3




Friday May 9 2014

Rest Day




Thursday May 8 2014

  • Front Squat + Jerk - 2RM (1+1)
  • Snatch High-Pull + Hang Snatch - 80% x (1+1) x 5
  • Power Clean - 2RM
  • Jump Squat - 88%x2x5
3 sets; no rest:
8 DB Press
8 Pull Ups



Wednesday May 7 2014

  • Snatch - 2RM
  • High-Hang Clean + Clean - 80% x (1+1) x 5
  • Snatch Deadlift - 115%x3x5
  • Front Squat - 85%x3, 90%x1, 85%x3, 93%x1,  85%x3, 95%x1
  • Muscle Snatch - 5x3




Tuesday May 6 2014

  • Snatch Deadlift + Snatch - 75% x (1+1) x 5
  • Power Clean + Push Jerk - 85% x (1+1) x 5
  • OHS - 1RM
  • Snatch Push Press - 80%x3x2, 83%x3x3
3 sets; no rest:
15 Back Extensions
15 Reverse Crunches



Monday May 5 2014

  • Clean & Jerk - 3RM (2+1)
  • High-Hang Snatch + Snatch - 80% x (1+1) x 5
  • Clean Deadlift - 115%x3x5
  • Back Squat - 83%x4, 88%x1, 83%x4, 91%x1, 83%x4, 93%x1
Week 7 of 12



Sunday May 4 2014

Rest Day




Saturday May 3 2014

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 90%x1x3
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90%x1x3
  • Back Squat - 80%x3, 85%x1, 80%x3, 88%x1, 80%x3, 90%x1
  • Push Press - 80%x3x5




Friday May 2 2014

Rest Day




Thursday May 1 2014

  • Front Squat + Jerk - 85% x (1+1) x 2, 90% x (1+1) x 3
  • Snatch High-Pull + Hang Snatch - 75% x (1+1) x 2, 80% x (1+1) x 3
  • Power Clean - 80% x 2 x 2, 85% x 2 x 3
  • Jump Squat - 85%x2x2, 88%x2x3
3 sets; no rest:
10 DB Press
10 Pull Ups