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Monday March 31 2014

  • Clean + Front Squat + Jerk - 75% x (1+1+1) x 2, 80% x (1+1+1) x 3
  • Snatch Deadlift + High-Hang Snatch + Snatch - 70% x (1+1+1) x 2, 75% x (1+1+1) x 3
  • Halting Clean Deadlift (upper thigh) + Finish - 100%x3x2, 103%x3x3
  • Back Squat - 78%x6, 83%x1,  78%x6, 86%x1, 78%x6, 88%x1
Week 2 of 12



Sunday March 30 2014

Rest Day




Saturday March 29 2014

  • Snatch - 70%x2, 75%x2, 80%x1, 85%x1, HS; 80%x2x3 (% of HS)
  • Clean & Jerk - 70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 80% x (2+1) x 3 (% of HS)
  • Back Squat - 78%x4, 83%x1, 78%x4, 86%x1, 78%x4, 88%x1
  • Push Press - 70%x5x5




Friday March 28 2014

Rest Day




Thursday March 27 2014

  • Front Squat + Jerk - 80% x (2+1) x 5
  • Snatch High-Pull + Hang Snatch - 70% x (1+1) x 5
  • Power Clean - 75%x2x5
  • Jump Squat - 80%x3x5
3 sets; no rest:
12 DB Press
12 DB Bent Row



Wednesday March 26 2014

  • Snatch - 75%x2x5
  • Clean Deadlift + High-Hang Clean + Clean - 70% x (1+1+1) x 5
  • Halting Snatch Deadlift + Finish - 100%x3x5
  • Front Squat - 75%x3, 80%x1, 75%x3, 83%x1, 75%x3, 85%x1
  • Muscle Snatch - 5x3 (medium weight)




Tuesday March 25 2014

  • Snatch Deadlift + Snatch - 70% x (2+1) x 5
  • Power Clean + Front Squat + Push Jerk - 80% x (1+1+1) x 5
  • OHS - 80%x2x5
  • Snatch Push Press - 70%x5x5
3 sets; no rest:
15 KB Swings
15 V-Ups





Monday March 24 2014

  • Clean + Front Squat + Jerk - 75% x (1+1+1) x 5
  • Snatch Deadlift + High-Hang Snatch + Snatch - 70% x (1+1+1) x 5
  • Halting Clean Deadlift (upper thigh) + Finish - 100%x3x5
  • Back Squat - 75%x6, 80%x1,  75%x6, 83%x1, 75%x6, 85%x1
Week 1 of 12



Sunday March 23 2014

Rest Day




Saturday March 22 2014

  • Snatch - 1RM
  • Clean & Jerk - 1RM
  • Back Squat - 1RM




Friday March 21 2014

Rest Day




Thursday March 20 2014

  • Power Snatch - 60%x2x2, 60%x1x4
  • Power Clean & Jerk - 60%x2x2, 60%x1x4
  • Box Jump - 3x3




Wednesday March 19 2014

  • Snatch - 80%x1
  • Clean & Jerk 80%x1
  • Snatch Pull - 90%x2, 95%x2, 100%x2




Tuesday March 18 2014

  • Power Snatch - 75%x1x5
  • Power Clean & Jerk 75%x1x5
  • Box Jump 3x3




Monday March 17 2014

  • Snatch - 90%x1
  • Clean & Jerk - 90%x1
  • Back Squat - 75%x2, 80%x2, 85%x1
Week 6 of 6




Sunday March 16 2014

Rest Day




Saturday March 15 2014

  • Snatch - HS
  • Clean & Jerk - HS
  • Back Squat - HS




Friday March 14 2014

Rest Day




Thursday March 13 2014

  • Power Snatch - 60%x2x2, 70%x1x2, 80%x1x2
  • Power Clean & Jerk - 60%x2x2, 70%x1x2, 80%x1x2
  • Box Jump - 3x3
3 sets; no rest:
10 KB Swings
10 Push Ups





Wednesday March 12 2014

  • Snatch - 70%x1x2, 75%x1x2
  • Clean & Jerk - 60%x1, 65%x1, 70%x1
  • Snatch Pull - 90%x2, 95%x2, 100%x2




Tuesday March 11 2014

  • Power Snatch - 60%x2x3, 70%x1x3, 80%x1x3
  • Power Clean & Jerk - 60%x2x3, 70%x1x3, 80%x1x3
  • Box Jump - 3x3
3 sets; no rest:
10 Back Extensions
10 Sit Ups



Monday March 10 2014

  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1
  • Clean Pull - 90%x2, 95%x2, 100%x2
  • Back Squat - 75%x2, 80%x2, 85%x1
Week 5 of 6




Sunday March 9 2014

Rest Day




Saturday March 8 2014

  • Snatch - 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, HS
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, HS
  • Front Squat - HS
  • SLDL - 3x5




Friday March 7 2014

Rest Day




Thursday March 6 2014

  • Power Clean - HS
  • Hang Snatch (below knee) - 75%x1x3, 80%x1x2
  • OHS - HS
3 sets; no rest:
10 KB Swings
10 DB Press



Wednesday March 5 2014

  • Clean - 80%x1x2, 85%x1x3
  • Clean Pull - 100%x3x2, 105%x2x2
  • Front Squat - 85%x2x2, 90%x1x2




Tuesday March 4 2014

  • Jerk - HS
  • Power Snatch - HS
  • Push Press - HS
3 sets; no rest:
10 Sit Ups
10 Back Extensions



Monday March 3 2014

  • Snatch - 80%x1x2, 85%x1x3
  • Snatch Pull - 100%x3x2, 105%x2x2
  • Pause Back Squat - 75%x3x2, 80%x2x2
Week 4 of 6



Sunday March 2 2014

Rest Day




Saturday March 1 2014

  • Snatch - 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, HS
  • Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x1, 85%x1, HS
  • Back Squat - HS
  • SLDL - 3x5