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Monday August 30 2010
Comments (16)
- Snatch - 75% x 1 x 3
- Clean & jerk - 70% x 1 x 3
- Snatch pull - 90% (of snatch) x 3 x 3
- Snatch deadlift - 100% (of snatch) x 3 x 3
- Front squat - 75% x 3 x 5; follow each set immediately with 3 box jumps
Week 1
This will be a 5-week cycle and will peak for max snatch and CJ on the weekend of October 2-3. These workouts will have quite a few exercises, so stay on task and keep moving.
If your snatch/clean maxes are limited significantly by technique, the prescribed weights for snatch/clean pulls/deadlifts will be too light. Move these up accordingly with the understanding that pulls must be fast at the top, and both pulls and deadlifts MUST be performed with perfect snatch/clean pulling positions and postures.
Add ab work at least 3 days each week at the end of the workouts. Rotate through flexion, lateral flexion, rotation and static stabilization exercises.
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Tuesday August 31 2010
Comments (18)
- Power snatch - 80% x 1 x 4
- Power clean + power jerk - 80% (of PC) x 1 x 4
- Overhead squat - 80% x 1; 70% x 2 x 2
4 sets; no rest:
10 pull-ups
10 sandbag muscle snatches
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Wednesday September 1 2010
Comments (13)
- Snatch - 70% x 1 x 4
- Clean & jerk - 75% x 1 x 3
- 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
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Thursday September 2 2010
Comments (9)
- Jerk - max for day; 80% of that x 1 x 3
- 2-position snatch (floor, mid-thigh) - 65% x 3 sets
- 2-position clean (floor, mid-thigh) - 65% x 3 sets
- Push press - 75% x 5 x 4
3 sets; no rest:
10 KB snatch/arm
15 hanging leg raises
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Friday September 3 2010
Comments (3)
Rest
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Saturday September 4 2010
Comments (7)
- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
3 sets:
400 m row sprint
1 min rest
Saturdays will be heavy lifting days. Get accustomed to taking the same warm-up attempts each time as you work you way up to prep for competition. On some Saturdays you will make records; on others, you may only be good for 80%. Take it up as much as you can and try to remain flexible.
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Sunday September 5 2010
Comments (2)
Rest
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Monday September 6 2010
Comments (8)
Snatch - 77% x 1 x 3
Clean & jerk - 72% x 1 x 3
Snatch pull - 95% (of snatch) x 3 x 3
Snatch deadlift - 103% (of snatch) x 3 x 3
Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
Week 2
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Tuesday September 7 2010
Comments (7)
- Power snatch - 82% x 1 x 4
- Power clean & power jerk - 82% x 1 x 4
- Overhead squat - 85% x 1; 75% x 2 x 2
3 sets; no rest:
10 broad jump
15 dips
20 sit-ups
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Wednesday September 8 2010
Comments (5)
- Clean & jerk - 77% x 1 x 3
- Snatch - 72% x 1 x 3
- Clean pull - 95% (of clean) x 3 x 3
- Clean deadlift - 103% (of clean ) x 3 x 3
- Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
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Thursday September 9 2010
Comments (18)
- Jerk - max for day; 80% of that x 2 x 3
- Mid-hang or block snatch - 70% x 3 x 3
- Mid-hang or block clean - 70% x 3 x 3
3 sets; no rest:
20 halfmoon (10/side)
10 barbell bent row
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Friday September 10 2010
Comments (3)
Rest
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Saturday September 11 2010
Comments (7)
- Snatch - max for day
- Clean & jerk - max for day
- Back squat - max for day
4 sets:
10 1-Arm KB swing/arm
10 pull-ups
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Sunday September 12 2010
Comments (4)
Rest
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Monday September 13 2010
Comments (11)
- Snatch - 78% x 1 x 3
- Clean & jerk - 73% x 1 x 3
- Snatch pull - 97% (of snatch) x 3 x 3
- Snatch deadlift - 105% (of snatch) x 3 x 3
- Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
Week 3
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Tuesday September 14 2010
Comments (7)
- Power snatch - 75% x 2 x 3
- Jerk - max for day; 80% of that x 2 x 2
4 sets:
8 DB muscle snatch
Max consecutive pull-ups; 8 reps minimum/set
45 sec rest
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Wednesday September 15 2010
Comments (4)
- Power snatch + snatch - 65% (of snatch) x 2 sets; 70% x 3 sets
- Clean pull - 97% (of clean) x 3 x 3
- Clean deadlift - 105% (of clean) x 2 x 3
- Back squat - 81% x 2 x 5; follow each set immediately with 3 box jumps
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Thursday September 16 2010
Comments (4)
- Jerk - 80% x 2 x 2; 85% x 2 x 2
- Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2
3 sets; no rest:
15 DB chainsaw row/arm
15 push-ups with feet elevated
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Friday September 17 2010
Comments (3)
Rest
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Saturday September 18 2010
Comments (8)
- Snatch - max for day
- Clean & jerk - max for day
- Front squat - max for day
- Good morning - 3 x 10
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Sunday September 19 2010
Comments (1)
Rest
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Monday September 20 2010
Comments (8)
- Snatch - 79% x 1 x 3
- Clean & jerk - 74% x 1 x 3
- Snatch pull on 2" riser - 90% (of snatch) x 3 x 3
- Front squat - 84% x 2 x 4
Week 4
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Tuesday September 21 2010
Comments (7)
- Mid-hang power snatch + mid-hang snatch - 55%x3, 60%x3, 65%x3
- Jerk - 75% x 3 x 3
4 sets; no rest:
10 DB hang high-pull
10 sandbag push press
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Wednesday September 22 2010
Comments (5)
- Clean & jerk - 79% x 1 x 3
- Snatch - 74% x 1 x 3
- Clean pull off 2" riser - 90% (of clean) x 3 x 3
- Back squat - 84% x 2 x 3; follow each set immediately with 2 box jumps
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Thursday September 23 2010
Comments (7)
- Jerk - max for day; 80% of that x 1 x 3
- Power snatch - 70% x 3 x 3
- Power clean - 70% x 3 x 3
3 sets; no rest:
15 pull-ups
10 KB snatch/arm
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Friday September 24 2010
Comments (6)
Rest
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Saturday September 25 2010
Comments (4)
- Snatch - max for day
- Clean & jerk - max for day
- Back squat - max for day
- Stiff-legged deadlift - 3 x 5
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Sunday September 26 2010
Comments (2)
Rest
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Monday September 27 2010
Comments (12)
- Snatch - 90-95% x 1
- Clean & jerk - 90-95% x 1
- Front squat - 90% x 1
Control snatch and CJ weights within the prescribed range based on how you feel each day this week. Err on the lighter side and cut reps if you're not starting to feel recovered by Wednesday.
Week 5
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Tuesday September 28 2010
Comments (4)
- Snatch - 85-90% x 1
- Clean & jerk - 85-90% x 1
- Back extensions - 2 x 10 (no weight)
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Wednesday September 29 2010
Comments (6)
- Snatch - 75-80% x 1 x 1-3
- Clean & jerk - 75-80% x 1 x 1-2
- Light ab work
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Thursday September 30 2010
Comments (2)
- Snatch - 60% x 1 x 3-5
- Clean & jerk - 60% x 1 x 2-3
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Friday October 1 2010
Comments (1)
Rest
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Saturday October 2 2010
Comments (5)
- Snatch - max
- Clean & jerk - max
- Back or front squat - max
Rest 10 minutes between exercises, but stay warm.
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Sunday October 3 2010
Comments (0)
Rest
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