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Wednesday March 31 2010

  • Clean & jerk - 75% x 1 x 3
  • Clean pull off 3" riser - 90% (of clean) x 3 x 3
  • Snatch - 75% x 1 x 2
  • Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps
  • Russian twist - 3 x 18/side




Tuesday March 30 2010

  • Mid-hang muscle snatch - 50% x 3, 55% x 3, 60% x 3, 65% x 3
  • Mid-hang power snatch + snatch - 55% (of snatch) x 3, 60% x 3, 65% x 3
  • Jerk - 75% x 3 x 3
3 sets:
15 hanging leg raises; no rest
10 bent DB row; 1 min rest



Monday March 29 2010

  • Snatch - 75% x 1 x 3
  • Snatch pull off 3" riser - 90% (of snatch) x 3 x 3
  • Clean & jerk - 75% x 1 x 2
  • Front squat - 84% x 2 x 4
  • GHB sit-ups - 65 total
Week 4



Sunday March 28 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




Friday March 26 2010

Rest



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



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




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



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



Sunday March 21 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



Friday March 19 2010

Rest



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



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




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



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



Sunday March 14 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



Friday March 12 2010

Rest



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



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




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



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



Sunday March 7 2010

Rest



Saturday March 6 2010

  • Snatch - Max
  • Clean & jerk - max
  • Back squat - max
3 sets:
A1. SLDL x 6
A2. Chin-ups (supinated) x amrap



Friday March 5 2010

Rest

Ice, massage, contrast - whatever you need for PR attempts tomorrow!



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.



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



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.



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