-------------------------- Monday January 25 2010 - 3-position snatch (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest - 2 power jerk + 1 split jerk - 65% x 5 sets; 1 min rest - Jerk dip squats with bands - 90% (of jerk) x 5 x 2 4 sets: A1. Box jump x 3; no rest A2. GHB sit-up x 10; 2020; 1 min rest Notes: On jerk dip squats, attach purple or green bands to the bar and around pins in the bottom of a power rack. This will allow you to drive hard to the top without the bar separating from your shoulders. Week 1 -------------------------- Tuesday January 26 2010 - Snatch - 80% x 1 x 5 - Clean & jerk - 80% x 1 x 5 - Back squat - 80% x 5 x 5 3 sets; no rest: 15 KB swings (wide stance, feet straight forward) 15 kipping pull-ups -------------------------- Wednesday January 27 2010 - 3-position clean (floor, above knee, mid-thigh) - 65% x 5 sets; 1 min rest - Hang snatch high pull - 65% x 3 x 4; 2 min rest - Snatch balance - max for day; 75% of that x 2 x 3 3 sets: A1. Ab wheel x 12; 20 sec rest A2. KB side bend x 12/side; 1 min rest Notes: on snatch high pull, focus on maximal elbow elevation and orientation to the sides. Today this is an upper body pulling exercise. If you're unable to achieve a tight top position, reduce the weight until you can. -------------------------- Thursday January 28 2010 - Clean & jerk - 80% x 1 x 5 - Snatch - 80% x 1 x 5 - Front squat - 50% x 2 x 10; 1 min rest 3 sets; no rest: A1. 10 GHR A2. 20 push-ups Notes: On front squats, the emphasis is on speed of the transition at the bottom and speed up. -------------------------- Friday January 29 2010 Rest -------------------------- Saturday January 30 2010 - Snatch - 80% x 1 x 5 - Clean & jerk - 80% x 1 x 5 - Pause back squat - 3RM 3 sets: A1. 5 Squat jumps; 20 sec rest A2. 8 Stiff-legged deadlift; 2010; 90 sec rest Notes: Pause back squats must have a minimum of 3-4 sec pause in the bottom position before recovery; focus on maximal acceleration up from the dead stop (no bouncing). Squat jumps are unweighted: jump vertical to maximum height, absorb into a full squat, catch the bounce as you would with a clean, and immediately jump again until all reps are complete; speed and change of direction at the bottom are key. -------------------------- Sunday January 31 2010 Rest -------------------------- Monday February 1 2010 - Block/hang snatch (mid-thigh) - 65% x 2 x 6; 1 min rest - Power jerk - 65% x 2 x 6; 1 min rest - Jerk dip squats with bands - 95% (of jerk) x 2 x 4 4 sets: A1. Box jump x 3; no rest A2. GHB sit-up x 14; 2020; 1 min rest Week 2 -------------------------- Tuesday February 2 2010 - Snatch - 90% x 1 x 3 - Clean & jerk - 90% x 1 x 3 - Back squat - 85% x 3 x 3 3 sets: A1. Good morning (wide stance, straight knee) x 6-8; 30 sec rest A2. Chin-ups x AMRAP -------------------------- Wednesday February 3 2010 - Block/hang clean (mid-thigh) - 65% x 2 x 6; 1 min rest - Hang clean high pull - 70% x 3 x 4 - Snatch balance - max for day; 80% of that x 2 x 2 3 sets: A1. Ab wheel x 12-15; 20 sec rest A2. Side bend x 10-12; 1 min rest -------------------------- Thursday February 4 2010 - Snatch - 90% x 1 x 3 - Clean & jerk - 90% x 1 x 3 - Front squat - 55% x 2 x 10; 1 min rest 3 sets: A1. GHR x 12 A2. Press x 5-7 -------------------------- Friday February 5 2010 Rest -------------------------- Saturday February 6 2010 - Snatch - 90% x 1 x 3 - Clean & jerk - 90% x 1 x 3 - Pause back squat - 2RM 3 sets: A1. 4 Squat jumps; 20 sec rest A2. 4-6 Stiff-legged deadlift; 2010; 90 sec rest -------------------------- Sunday February 7 2010 Rest -------------------------- Monday February 8 2010 - Power snatch - 75% x 2 x 10; 1 min rest - Jerk - 75% x 2 x 10; 1 min rest - Jerk dip squat - 100% x 2 x 4 4 sets: A1. Box jump x 3; no rest A2. GHB sit-up x 16; 2020; 1 min rest

Week 3 -------------------------- Tuesday February 9 2010 - Snatch - Max - Clean & jerk - Max - Back squat - 90% x 1 x 5 3 sets: A1. Good morning (wide stance, straight knee) x 4-6; 30 sec rest A2. Chin-ups x AMRAP -------------------------- Wednesday February 10 2010 - Power clean - 75% x 2 x 10; 1 min rest - Hang snatch high-pull - 70% x 3 x 4 - Snatch balance - Max for day 3 sets: A1. Ab wheel x 15+; 20 sec rest A2. Side bend x 8-10; 1 min rest -------------------------- Thursday February 11 2010 - Snatch - Max - Clean & jerk - Max - Front squat - 60% x 2 x 10; 1 min rest 3 sets: A1. GHR x 15 A2. Dips x 10 -------------------------- Friday February 12 2010 Rest -------------------------- Saturday February 13 2010 - Snatch - Max - Clean & jerk - Max - Back squat - Max 3 sets: A1. 3 Squat jumps; 20 sec rest A2. 3-5 Stiff-legged deadlift; 2010; 90 sec rest -------------------------- Sunday February 14 2010 Rest -------------------------- Monday February 15 2010 - Snatch - 65% x 2 x 10 - Snatch pull - 85% x 5 x 5 - Jerk - max for day 3 sets: A1. Depth jump x 3 A2. GHB sit-up x 12 Week 4 -------------------------- Tuesday February 16 2010 - Snatch - 80% x 1 x 7 - Clean & jerk - 80% x 1 x 7 - Back squat - 78% x 5 x 5 3 sets: A1. Good morning (squat stance, unlocked knee) x 8-10 A2. DB row x 8-10 -------------------------- Wednesday February 17 2010 - Clean & jerk - 65% x 2 x 10 - Clean pull - 85% x 5 x 5 - Hang snatch high-pull - 70% x 4 x 4 - Snatch balance - max for day; 75% of that x 3 x 3 3 sets: A1. V-ups x 10-15 A2. Standing plate twist x 30 (15/side) -------------------------- Thursday February 18 2010 - Snatch - 80% x 1 x 7 - Clean & jerk - 80% x 1 x 7 - Front squat - 50% x 2 x 10; 1 min rest 3 sets: A1. GHR x 12 A2. Incline bench press (45 dg) x 10 -------------------------- Friday February 19 2010 Rest -------------------------- Saturday February 20 2010 - Snatch - 80% x 1 x 7 - Clean & jerk - 80% x 1 x 7 - Pause Back squat - 3RM 3 sets: A1. Box jump x 5 A2. 3-5 Stiff-legged deadlift; 2010 -------------------------- Sunday February 21 2010 Rest -------------------------- Monday February 22 2010 - Power snatch - max; 75% of that x 2 x 4 - Power jerk - max; 75% of that x 2 x 4 - Jerk springs - 90% (of jerk) x 5 x 5 4 sets: A1. 4 box jumps A2. 10 Hanging leg raise Notes: Jerk springs - This is a jerk dip squat, but with a focus on a quick change of direction in the bottom of the dip (trying to "bounce" at the bottom). Return to the top without and immediately return to the bottom of the next rep to complete the series in rapid succession. Week 5 -------------------------- Tuesday February 23 2010 - Clean & jerk - 90% x 1 x 3 - Snatch - 90% x 1 x 3 - Back squat - 85% x 3 x 3 3 sets: A1. Reverse hyper x 10 (weighted) A2. Barbell bent row x 10 -------------------------- Wednesday February 24 2010 - Power clean - max; 75% of that x 2 x 4 - Hang clean high-pull - 70% x 3 x 4 - Snatch balance - max; 80% of that x 2 x 2 3 sets: A1. TGU (lunge) x 5/side A2. V-up x 15 -------------------------- Thursday February 25 2010 - Snatch - 90% x 1 x 3 - Clean & jerk - 90% x 1 x 3 - Front squat - 55% x 2 x 10; 1 min rest 4 sets: A1. GHR x 10 A2. Dips x 10 -------------------------- Friday February 26 2010 Rest -------------------------- Saturday February 27 2010 - Snatch - 90% x 1 x 3 - Clean & jerk - 90% x 1 x 3 - Pause back squat - 2RM 3 sets: A1. SLDL x 8 A2. Chin-ups (supinated) x amrap -------------------------- Sunday February 28 2010 Rest -------------------------- Monday March 1 2010 - Power snatch - 75% x 2 x 10; 1 min rest - Power jerk - 75% x 2 x 10; 1 min rest - Snatch pull - 95% (of snatch) x 3 x 3 4 sets: A1. 4 box jumps A2. 12 Hanging leg raise Week 6 -------------------------- Tuesday March 2 2010 - Snatch - Max - Clean & jerk - Max - Back squat - 90% x 1 x 5 3 sets: A1. Reverse hyper x 15 (weighted) A2. Barbell bent row x 10 (add weight from last week) Notes: Don't push PR attempts today unless you're sure they're going to happen. -------------------------- Wednesday March 3 2010 - Power clean - 75% x 2 x 10; 1 min rest - Clean pull - 95% (of clean) x 3 x 3 - Hang snatch high-pull - 70% x 2 x 4 - Snatch balance - max 3 sets: A1. TGU (lunge) x 5/side A2. V-up x 18 -------------------------- Thursday March 4 2010 - Snatch - max - Clean & jerk - max - Front squat - max 4 sets: A1. GHR x 12 A2. Dips x 10 Notes: Same as Tuesday - Don't push PRs for the snatch and CJ unless you're sure you can make them. Go all out on the front squat. -------------------------- Friday March 5 2010 Rest Ice, massage, contrast - whatever you need for PR attempts tomorrow! -------------------------- Saturday March 6 2010 - Snatch - Max - Clean & jerk - max - Back squat - max 3 sets: A1. SLDL x 6 A2. Chin-ups (supinated) x amrap -------------------------- Sunday March 7 2010 Rest -------------------------- Monday March 8 2010 - Snatch - 75% x 1 x 3 - Snatch pull - 90% (of snatch) x 3 x 3 - Snatch deadlift - 100% x 3 x 3 - Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps - GHB sit-ups - 50 total Week 1 -------------------------- Tuesday March 9 2010 - Muscle snatch - max for day - Power snatch - 80% x 1 x 4 - Power clean & power jerk - 80% x 1 x 4 - Overhead squat - 80% (of snatch) x 1; 65% x 2 x 2 3 sets: A1. 300 m row; no rest A2. Pull-ups x AMRAP (complete at least 10/set; fraction as needed); no rest -------------------------- Wednesday March 10 2010 - Clean & jerk - 75% x 1 x 4 - Clean pull - 90% (of clean) x 3 x 3 - Clean deadlift - 100% (of clean) x 3 x 3 - Back squat - 75% x 3 x 5; follow each set immediately with 3 box jumps - Russian twist - 3 x 10/side -------------------------- Thursday March 11 2010 - Jerk - max for day; 80% of that x 1 x 3 - 2-position snatch (floor, mid-thigh) - 60% x 3 sets - 2-position clean (floor, mid-thigh) - 60% x 3 sets - Push press - max 3 sets: A1. 10 DB push press; no rest A2. 15 pull-ups; 2 min rest -------------------------- Friday March 12 2010 Rest -------------------------- Saturday March 13 2010 - Snatch - max for day; 10 min rest - Clean & jerk - max for day; 10 min rest - Front squat - max for day 3 sets: A1. Good morning x 10; no rest A2. Hanging leg raise x 15 -------------------------- Sunday March 14 2010 Rest -------------------------- Monday March 15 2010 - Snatch - 75% x 1 x 3 - Snatch pull - 95% x 3 x 3 - Snatch Deadlift - 105% x 3 x 3 - Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps - GHB sit-ups - 55 total Week 2 -------------------------- Tuesday March 16 2010 - Muscle snatch -- max for day - Power snatch - 80% x 1 x 4 - Power clean & power jerk - 80% x 1 x 4 - Overhead squat - 85% x 1; 70% x 2 x 2 3 sets: A1. 10 sandbag power clean + push press - 80-100% BW; no rest A2. 3 rope climbs -------------------------- Wednesday March 17 2010 - Clean & jerk - 75% x 1 x 4 - Clean pull - 95% x 3 x 3 - Clean deadlift - 103% x 3 x 3 - Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps - Russian twist - 3 x 12/side -------------------------- Thursday March 18 2010 - Jerk - max for day; 80% of that x 1 x 3 - Block/Mid-hang muscle snatch - 65% x 3 x 3 - Block/Mid-hang snatch - 70% x 3 x 3 - Block/Mid-hang clean - 70% x 3 x 3 3 sets: A1. 20 dips; no rest A2. 20 KB swings; 30 sec rest -------------------------- Friday March 19 2010 Rest -------------------------- Saturday March 20 2010 - Snatch - max for day; 10 min rest - Clean & jerk - max for day; 10 min rest - Front squat - max for day 3 sets: A1. Good morning x 8; no rest A2. Hanging leg raise x 20 -------------------------- Sunday March 21 2010 Rest -------------------------- Monday March 22 2010 - Snatch - 75% x 1 x 3 - Snatch pull - 97% x 3 x 3 - Snatch deadlift - 105% x 3 x 3 - Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps - GHB sit-ups - 60 total Week 3 -------------------------- Tuesday March 23 2010 - Muscle snatch - max for day - Power snatch - 75% x 2 x 3 - Jerk - max for day; 80% of that x 2 x 2 3 sets: 15 sledgehammer swings / side 15 pull-ups -------------------------- Wednesday March 24 2010 - Clean & jerk - 75% x 1 x 3 - Clean pull - 97% x 3 x 3 - Clean deadlift - 105% x 2 x 3 - Back squat - 81% x 2 x 5; follow each set with 3 box jumps - Russian twist - 3 x 15/side -------------------------- Thursday March 25 2010 - Jerk - 80% x 2 x 2; 85% x 2 x 2 - Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3 - Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2 3 sets: A1. Ring push-ups x AMRAP; no rest A2. 20 walking suitcase lunges (1 db at side); 30 sec rest -------------------------- Friday March 26 2010 Rest -------------------------- Saturday March 27 2010 - Snatch - max for day; 10 min rest - Clean & jerk - max for day; 10 min rest - Back squat - max for day - Good morning - 3 x 10 -------------------------- Sunday March 28 2010 Rest