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Saturday November 30 2013

  • Back Squat - 90%x1x5
  • Snatch - HS
  • Clean & Jerk - HS
  • Snatch Pull - 100%x3x3




Friday November 29 2013

Rest Day




Thursday November 28 2013

  • Power Clean + Push Press - 75% x 2(1+1), 80% x 2(1+1) x 4 (% of Push Press)
  • Snatch Push Press + Snatch Balance - 70% x (2+1), 75% x (2+1) x 2, 80% x (2+1) x 2 (% of Snatch)
  • Clean Pull - 95%x3x4
3 sets; no rest:
15 Back Extensions
12 DB Press



Wednesday November 27 2013

  • Clean - 75%x3, 80%x2x4
  • Jerk Bnk - 75%x3, 80%x2x4
  • Snatch Pull - 100%x3x4
  • Front Squat - 70%x2x5




Tuesday November 26 2013

  • Power Snatch + Snatch Push Press + OHS - 70% x (2+2+1), 75% x (2+2+1), 80% x (2+2+1) x 2
  • Power Clean + Power Jerk - 75% x (2+1) x 2, 80% x (2+1) x 2
  • Snatch Pull - 95%x3x4
3 sets; no rest:
15 DB Thruster
15 Sit Ups




Monday November 25 2013

  • Snatch - 75%x3, 80%x2x4
  • Jerk - 75%x3, 80%x2x4
  • Back Squat - 85%x3x4
  • Clean Pull - 100%x3x4
Week 3 of 5




Sunday November 24 2013

Rest Day




Saturday November 23 2013

  • Snatch - HS
  • Clean & Jerk - HS
  • Clean Deadlift - 100%x5, 105%x5x2
  • Front Squat - 70%x2x5




Friday November 22 2013

Rest Day




Thursday November 21 2013

  • Power Clean + Push Press - 75% x 2(2+1) x 3, 80% x 2(2+1)
  • Snatch Push Press + Snatch Balance - 70% x (3+1) x 3, 80% x (3+1) x 2 (% of Snatch)
  • Snatch Pull - 95%x3x5
3 sets; no rest:
15 Back Extensions
20 Sit Ups



Wednesday November 20 2013

  • Back Squat - 85%x2x5
  • Snatch - 75%x3x3, 80%x2x2
  • Jerk - 75%x3x3, 80%x2x2
  • Clean Pull - 95%x3x2, 100%x3x3




Tuesday November 19 2013

  • Power Snatch + Snatch Push Press + OHS - 70% x (3+3+3), 75% x (3+3+3) x 4
  • Power Clean + Power Jerk - 75% x 2(1+1) x 4, 80% x 2(1+1)
  • Snatch Pull - 95%x3x2, 100%x3x3
3 sets; no rest:
15 Slam Ball
15 DB Push Press



Monday November 18 2013

  • Clean - 75%x3x3, 80%x2x2
  • Jerk Bnk - 75%x3x3, 80%x2x2
  • Front Squat - 70%x2x5
  • Snatch Deadlift - 100%x5, 105%x5x2
Week 2 of 5



Sunday November 17 2013

Rest Day




Saturday November 16 2013

  • Back Squat - 80%x3x5
  • Snatch - HS
  • Clean & Jerk - HS
  • Clean Deadlift - 100%x5x3




Friday November 15 2013

Rest Day




Thursday November 14 2013

  • Power Clean + Push Press - 75% x 2(2+1) x 5
  • Snatch Push Press + Snatch Balance - 70% x (3+1) x 5 (% of snatch)
  • Snatch Pull - 90%x3x5
3 sets; no rest:
20 DB Press
15 DB Bent Row



Wednesday November 13 2013

  • Clean - 75%x3x5
  • Jerk BNK - 75%x3x5
  • Front Squat - 75%x2x5
  • Clean Pull - 90%x3x2, 95%x3x3




Tuesday November 12 2013

  • Power Snatch + Snatch Push Press + Overhead Squat - 70% x (3+3+3) x 3, 75% x (3+3+3) x 2
  • Power Clean + Power Jerk - 70% x 2(1+1) x 2, 75% x 2(1+1) x 3
  • Snatch Pull - 90%x3x2, 95%x3x3
3 sets; no rest:
15 DB Thrusters
20 KB Swings




Monday November 11 2013

  • Snatch - 75%x3x5
  • Jerk - 75%x3x5
  • Back Squat - 75%x3x5
  • Snatch Deadlift - 100%x5x3
  •  
Week 1 of 5

Squat emphasis cycle with front and back squats.



Sunday November 10 2013

Rest Day




Saturday November 9 2013

  • Snatch - Max
  • Clean & Jerk - Max
  • Front or Back Squat - Max




Friday November 8 2013

Rest Day




Thursday November 7 2013

  • Snatch - 60%x1x2, 50%x1x3
  • Clean & Jerk - 60%x1x2, 50%x1x3




Wednesday November 6 2013

  • Snatch - 70%x1, 60%x1x3
  • Clean & Jerk - 70%x1, 60%x1x2
  • Front Squat - 80%x1




Tuesday November 5 2013

  • Power Snatch - 60%x1, 70%x1, 75%x1, 80%x1, 60%x1
  • Power Clean & Jerk - 60%x1, 70%x1, 75%x1, 80%x1, 60%x1




Monday November 4 2013

  • Snatch - 80%x1, 85%x1, 80%x1
  • Clean & Jerk - 80%x1, 85%x1
  • Back Squat - 85%x2
Week 12 of 12



Sunday November 3 2013

Rest Day




Saturday November 2 2013

  • Snatch - 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1
  • Clean & Jerk - 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1
  • Back Squat - 87%x2x4




Friday November 1 2013

Rest Day