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Saturday December 31 2011

  • Snatch - max
  • Clean & Jerk - max
  • Front or back squat - max
Rest 10-15 minutes between each exercise, but stay warm.



Friday December 30 2011

Rest Day



Thursday December 29 2011

  • Snatch - heavy single
  • Clean &  jerk - heavy single
  • Front squat - 95% x 1 x 2




Wednesday December 28 2011

  • Power clean - 75% x 2 x 10
  • Clean Pull - 95% x 3 x 3
  • Snatch balance - heavy single
3 sets; no rest:
400 m row
20 push ball (4-6 lb ball)



Tuesday December 27 2011

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - 90% x 1 x 5




Monday December 26 2011

  • Power snatch - 75% x 2 x 10
  • Jerk - 75% x 2 x 10
  • Snatch pull - 95% x 3 x 3
For 5 min; no rest:
10 1-arm KB swings/arm
10 pull-ups

Week 6 of 6



Sunday December 25 2011

Rest Day



Saturday December 24 2011

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Pause back squat - heavy double
  • SLDL - 3 x 6




Friday December 23 2011

Rest Day



Thursday December 22 2011

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 90% x 2 x 3




Wednesday December 21 2011

  • Mid-hang clean - 65% x 2 x 6
  • Clean Pull - 90% x 4 x 5
  • Snatch balance - heavy single
5 Ladders / 1-3-5 reps (no rest):
Pull-up
KB snatch (reps/per arm)



Tuesday December 20 2011

  • Snatch - 90% x 1 x 3
  • Clean & Jerk - 90% x 1 x 3
  • Back squat - 85% x 3 x 3
  • Good morning (wide stance, straight knee) - 3 x 6




Monday December 19 2011

  • Mid-hang snatch - 65% x 2 x 6
  • Power jerk - 65% x 2 x 6
  • Snatch pull - 90% x 4 x 5
5 sets; no rest:
5 KB clean + push press/arm
5 DB renegade row/arm

Week 5 of 6



Sunday December 18 2011

Rest Day



Saturday December 17 2011

  • Snatch - 80% x 1 x 5
  • Clean & Jerk - 80% x 1 x 5
  • Pause back squat - heavy triple
  • SLDL - 3 x 5




Friday December 16 2011

Rest Day



Thursday December 15 2011

  • Snatch - 80% x 1 x 5
  • Clean & Jerk - 80% x 1 x 5
  • Front squat - 85% x 3 x 3




Wednesday December 14 2011

  • 3-position clean - 65% x 5 sets
  • Clean pull - 85% x 5 x 5
  • Snatch balance - heavy single
For 5 minutes:
3 box jumps
8 DB push-press
max consecutive pull-ups
30 sec rest



Tuesday December 13 2011

  • Snatch - 80% x 1 x 5
  • Clean & Jerk - 80% x 1 x 5
  • Back squat - 75% x 5 x 5
  • Good morning (wide stance, straight knee) - 3 x 8




Monday December 12 2011

  • 3-position snatch - 65% x 5 sets
  • 2 power jerk + 1 jerk - 65% x 5 sets
  • Snatch Pull - 85% x 5 x 5
4 sets; no rest:
300 m row
15 push-ball

Week 4 of 6



Sunday December 11 2011

Rest Day



Saturday December 10 2011

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • SLDL - 3 x 4
3 sets:
200 m run
1 min rest



Friday December 9 2011

Rest Day



Thursday December 8 2011

  • Snatch - heavy single
  • Clean &  jerk - heavy single
  • Front squat - 95% x 1 x 2




Wednesday December 7 2011

  • Power clean - 75% x 2 x 10
  • Clean Pull - 95% x 3 x 3
  • Snatch balance - heavy single
3 sets; no rest:
10 KB snatch/arm
max rep push-ups (10 minimum/set)



Tuesday December 6 2011

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - 90% x 1 x 5
  • Good morning (wide stance, straight knee) - 3 x 4




Monday December 5 2011

  • Power snatch - 75% x 2 x 10
  • Jerk - 75% x 2 x 10
  • Snatch pull - 95% x 3 x 3
4 sets: no rest:
2 min jump rope
8 rope pull-ups

Week 3 of 6



Sunday December 4 2011

Rest Day



Saturday December 3 2011

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Pause back squat - heavy double
  • SLDL - 3 x 6




Friday December 2 2011

Rest Day



Thursday December 1 2011

  • Snatch - 90% x 1 x 3
  • Clean & jerk - 90% x 1 x 3
  • Front squat - 90% x 2 x 3