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Friday July 31 2009

Rest



Thursday July 30 2009

  • Clean & jerk - 75% x 2 x 7
  • Muscle snatch - 75% x 2 x 4

2-4-6-8-10-8-6-4-2 reps for time:
KB swings
Hanging leg raise



Wednesday July 29 2009

  • Front squat - 78% x 3 x 5
  • Snatch push press - 78% x 3 x 5
  • Clean pull - 98% (of clean) x 3 x 4
  • Turkish Get-up - 3 x 5/side (add weight from last Wed)




Tuesday July 28 2009

  • Power snatch + snatch - 70% (of snatch) x 5 sets
  • Snatch balance - 75% (of snatch) x 3 x 4

3 rounds for time:
200 m row
10 kipping pull-ups
5 sandbag halfmoons/side - 25% BW



Monday July 27 2009

  • Back squat - 81% x 3 x 5
  • Push press - 76% x 3 x 5
  • Snatch pull - 96% (of snatch) x 3 x 5
  • GHD sit-up - 3 x 15
  • Rope climb x 5 total
Week 3



Sunday July 26 2009

Rest



Saturday July 25 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • ab work of choice
3 rounds for time:
20 kipping pull-ups
20 walking lunges (10/leg)



Friday July 24 2009

Rest



Thursday July 23 2009

  • 2-position clean (floor, mid-thigh) - 75% x 5 sets
  • Muscle snatch - 75% x 3 x 3
  • Jerk - heavy single; 90% of that x 1; 85% x 1 x 2
  • Weighted sit-ups - 3 x 10




Wednesday July 22 2009

  • Front squat - 75% x 4 x 5
  • Snatch push press - 75% x 5 x 5
  • Clean pull - 95% (of clean) x 5 x 5
  • Turkish get-up - 3 x 5/side




Tuesday July 21 2009

  • 2-position snatch (floor, mid-thigh) - 75% x 5 sets
  • Snatch balance - heavy single (work up slowly to try to get 8-10 total reps)
3 rounds for time:
15 kipping pull-ups
10 box jumps
5 sandbag halfmoons (each side)



Monday July 20 2009

  • Back squat - 78% x 4 x 5
  • Push press - 73% x 5 x 5
  • Snatch pull - 93% (of snatch) x 5 x 5
  • Hanging leg raise - 3 x 15
  • Standing plate twist - 3 x 30
Week 2



Sunday July 19 2009

Rest



Saturday July 18 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single

5 rounds for time:
8 kipping pull-ups
8 box jumps - mid-thigh+



Friday July 17 2009

Rest



Thursday July 16 2009

  • Muscle snatch - heavy single; 90% of that x 1 x 2
  • 2-position clean - 65% x 5 sets
  • Jerk - 70% x 3; 75% x 3; 80% x 2 x 3

3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs



Wednesday July 15 2009

  • Front squat - 75% x 3 x 5
  • Snatch push press - 73% x 5 x 5
  • Clean pull - 93% (of clean) x 5 x 5
  • Hanging leg raise - 3 x 15
  • Back extension - 3 x 15




Tuesday July 14 2009

  • Snatch high-pull + muscle snatch - 70% (of MS) x 4 sets
  • 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
  • Power jerk + jerk - 75% (of jerk) x 4 sets

For time:
Kipping pull-ups - as many consecutive as possible
Row - for as many calories as pull-ups in this round (up to 25)
Repeat until reaching a total of 60 pull-ups or a max of 8 minutes



Monday July 13 2009

  • Back squat - 75% x 4 x 5
  • Push press - 70% x 5 x 5
  • Snatch pull - 90% (of snatch) x 5 x 5
  • Weighted sit-ups - 3 x 10
Week 1



Sunday July 12 2009

Rest



Saturday July 11 2009

  • Snatch - 60% x 2; 65% x 2; 70% x 2; 75% x 1; 80% x 1 x 3
  • Power clean + power jerk - heavy single; 90% of that x 1; 85% x 1; 80% x 2
  • Stiff-legged deadlift - 3 x 8
  • Ab work of choice




Friday July 10 2009

  • Clean & jerk - 60% x 2; 65% x 2; 70% x 2; 75% x 1; 80% x 1 x 3
  • Power snatch - heavy single; 90% of that x 1; 85% x 1; 80% x 2

3 rounds for time:
350 m row
20 kipping pull-ups
20 sit-ups




Thursday July 9 2009

Rest



Wednesday July 8 2009

  • Front squat - 65% x 5; 70% x 4; 75% x 3; 80% x 2; 85% x 2 (4 box jumps immediately after each set)
  • Snatch - 65% x 2 x 6
  • Snatch push press - 70% (of snatch) x 5 x 5
  • Planks (front/side) - 3 x max




Tuesday July 7 2009

  • 2 Muscle snatch + 3 overhead squat - 50% (of snatch) x 4 sets
  • Clean high-pull + clean - 65% (of clean) x 5 sets

3 rounds for time:
50 m sprint
10 DB split snatch (5/side) - 25% BW
30 sec rest



Monday July 6 2009

  • Back squat - 70% x 4 x 4
  • Power clean + push press + power jerk - 75% (of PC) x 4 sets
  • Snatch high pull - 65% x 5 x 3

3 rounds for time:
10 kipping pull-ups
10 broad jumps



Sunday July 5 2009

Rest



Saturday July 4 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
  • Good morning - 3 x 6
  • Ab work of choice




Friday July 3 2009

Rest



Thursday July 2 2009

  • Power snatch + snatch balance - 70% (of PS) x 4 sets
  • Power clean + power jerk + jerk - 70% (of PC) x 4 sets

4 rounds for time:
25 double-unders
15 kipping pull-ups



Wednesday July 1 2009

  • Snatch - heavy single; 80% of that x 1 x 5
  • Clean & jerk - heavy single; 80% x 1 x 5
  • Back squat - clean heavy single weight x 2 x 2
  • Hanging leg raise - 3 x 15