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Monday October 4 2010
Comments (16)
- Snatch + hang power snatch + hang snatch - 50-60% x 5 sets
- Clean + hang power clean + jerk - 50-60% x 5 sets
- Sit-ups - 3 x 15
Week 1 of 9
This will be a 9-week cycle. This first week will be very easy to get everyone recovered for the following 8 weeks.
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Tuesday October 5 2010
Comments (8)
- Muscle snatch - 3 x 3 med wt
- Power snatch - 60% x 1 x 5
- Power clean & power jerk - 60% x 1 x 5
3 sets; no rest:
10 KB push press
5 box jumps - mid-thigh+
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Wednesday October 6 2010
Comments (9)
- Front squat - 70% x 3 x 4
- Clean pull - 80% (of clean) x 3
- Clean deadlift - 90% (of clean) x 3
- Standing plate twist - 3 x 10/side
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Thursday October 7 2010
Comments (9)
- Muscle snatch - med-heavy single
- Overhead squat - 3 x 2 med weight
- Stiff-legged deadlift - 2 x 5 med weight
3 sets; no rest:
15 Chinese DB rows/arm
1 min max jump rope reps
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Friday October 8 2010
Comments (2)
Rest
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Saturday October 9 2010
Comments (6)
- Snatch - (65% x 1, 70% x 1, 75% x 1) x 3
- Clean & jerk - (65% x 1, 70% x 1, 75% x 1) x 3
- Back squat - 80% x 1 x 3
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Sunday October 10 2010
Comments (0)
Rest
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Monday October 11 2010
Comments (11)
- Back squat - 75% x 3 x 10
- Snatch pull - 90% (of snatch) x 3 x 2
- Snatch deadlift - 100% (of snatch) x 3
- Snatch push press - 3 x 5
Week 2 of 9
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Tuesday October 12 2010
Comments (8)
- Muscle snatch - work quickly up to a heavy single
- Snatch (60% x 1, 65% x 1, 70% x 1) x 3
- Jerk - max for day
Max sets in 5 minutes:
5 sandbag cross-body shoulder/side
10 sandbag bent row
10 sandbag shoulder-to-shoulder push press
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Wednesday October 13 2010
Comments (13)
Front squat - 75% x 3 x 10
Clean pull - 90% (of clean) x 3 x 2
Clean deadlift - 100% (of clean) x 3
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Thursday October 14 2010
Comments (10)
- Power clean - (60%x1, 65%x1, 70%x1) x 3
- Overhead squat - max for the day
4 sets; no rest:
15 DB muscle snatch
15 pull-ups
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Friday October 15 2010
Comments (2)
Rest
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Saturday October 16 2010
Comments (3)
- Snatch - max
- Clean & jerk - max
- Back squat - max (no misses)
- Stiff-legged deadlift - 3 x 5
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Sunday October 17 2010
Comments (0)
Rest
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Monday October 18 2010
Comments (10)
- Back squat - 78% x 3 x 10
- Snatch pull - 93% (of snatch) x 3 x 2
- Snatch deadlift - 103% x 3 x 1
Week 3 of 9
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Tuesday October 19 2010
Comments (10)
- Power snatch - (60% x 1, 65% x 1, 70% x 1) x 3
- Jerk - heavy single
3 sets:
5 snatch push press - 70%
10 DB chainsaw rows
15 Hanging leg raises
1 min rest
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Wednesday October 20 2010
Comments (7)
- Front squat - 75% x 3 x 10
- Clean pull - 93% (of clean) x 3 x 2
- Clean deadlift - 103% (of clean) x 3 x 1
- Sit-ups - 3 x max
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Thursday October 21 2010
Comments (13)
- Clean - (60% x 1, 65% x 1, 70% x 1) x 3
- Snatch balance - heavy single
3 sets; no rest:
15 pull-ups
10 KB clean & push press/arm
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Friday October 22 2010
Comments (0)
Rest
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Saturday October 23 2010
Comments (6)
- Snatch - 80-90% x 1
- Clean & jerk - 80-90% x 1
- Front squat - 80-90% x 1
- Stiff-legged deadlift - 3 x 5
Aim to hit one single on these lifts between 80-90% depending on how you're feeling. Don't push it beyond what can be done technically well.
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Sunday October 24 2010
Comments (3)
Rest
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Monday October 25 2010
Comments (5)
- Back squat - 81% x 3 x 10
- Snatch pull - 96% (of snatch) x 3 x 2
- Snatch deadlift - 106% x 3 x 1
Week 4 of 9
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Tuesday October 26 2010
Comments (5)
- Snatch - (65% x 1, 70% x 1, 75% x 1) x 3
- Jerk - heavy single
3 sets:
5 snatch push press - 73%; no rest
15 kipping pull-ups
1 min rest
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Wednesday October 27 2010
Comments (9)
- Front squat - 78% x 3 x 10
- Clean pull - 96% (of clean) x 3 x 2
- Clean deadlift - 100% (of clean) x 3 x 1
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Thursday October 28 2010
Comments (7)
- Power clean - (65% x 1, 70% x 1, 75% x 1) x 3
- Overhead squat - heavy single
4 sets; no rest:
12 DB hang high-pull
12 push-ups
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Friday October 29 2010
Comments (1)
Rest
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Saturday October 30 2010
Comments (3)
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
- Stiff-legged deadlift - 3 x 5
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Sunday October 31 2010
Comments (2)
Rest
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Monday November 1 2010
Comments (9)
- Back squat - 84% x 3 x 10
- Snatch pull - 98% x 3 x 2
- Snatch deadlift - 108% x 3
Week 5 of 9
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Tuesday November 2 2010
Comments (6)
- Power snatch - (65% x 1, 70%x 1, 75% x 1) x 3
- Jerk - heavy single
3 sets; no rest:
20 m farmer's walk
5 Snatch push press - 76%
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Wednesday November 3 2010
Comments (7)
- Front squat - 81% x 3 x 10
- Clean pull - 98% x 3 x 2
- Clean deadlift - 108% x 3
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Thursday November 4 2010
Comments (5)
- Clean - (65% x 1, 70% x 1, 75% x 1) x 3
- Snatch balance - heavy single
With no rest:
Pull-ups - 10-8-6-4-2 reps
KB swing - 10-8-6-4-2 reps
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Friday November 5 2010
Comments (4)
Rest
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Saturday November 6 2010
Comments (6)
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- Stiff-legged deadlift - 3 x 5
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Sunday November 7 2010
Comments (0)
Rest
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Monday November 8 2010
Comments (11)
- Back squat - 86% x 2 x 10
- Snatch pull - 100% (of snatch) x 3 x 2
- Snatch deadlift - 110% (of snatch) x 3
Week 6 of 9
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Tuesday November 9 2010
Comments (7)
- Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
- Jerk - heavy single
- Snatch push press - 3 x 4
3 sets; no rest:
15 GHB sit-ups
15 pull-ups
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Wednesday November 10 2010
Comments (5)
- Front squat - 84% x 2 x 10
- Clean pull - 100% (of clean) x 3 x 2
- Clean deadlift - 110% (of clean) x 3
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Thursday November 11 2010
Comments (9)
- Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
- Overhead squat - heavy single
3 sets; no rest:
10 1-arm KB swing
10 1-arm KB push press
Complete 10+10 each set before switching sides
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Friday November 12 2010
Comments (3)
Rest
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Saturday November 13 2010
Comments (7)
- Snatch - 80-90% x 1
- Clean & jerk - 90-90% x 1
- Back squat - 80% x 1
- SLDL - 3 x 5
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Sunday November 14 2010
Comments (0)
Rest
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Monday November 15 2010
Comments (6)
Back squat - 88% x 2 x 8
Snatch pull - 102% (of snatch) x 2 x 2
Snatch deadlift - 112% x 2
Week 7 of 9
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Tuesday November 16 2010
Comments (3)
- Power snatch - 60% x 1 x 5; 1 min rest
- Jerk - heavy single
- Snatch push press - 3 x 3
3 sets; no rest:
350 m row
10 sandbag push press
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Wednesday November 17 2010
Comments (4)
- Front squat - 86% x 2 x 6
- Clean pull - 102% (of clean) x 2
- Clean deadlift - 112% (of clean) x 2
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Thursday November 18 2010
Comments (8)
- Clean - 60% x 1 x 5; 1 min rest
- Snatch balance - heavy single
3 sets; no rest:
10 KB swing
5 box jumps; mid-thigh+
10 sandbag bent row
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Friday November 19 2010
Comments (1)
Rest
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Saturday November 20 2010
Comments (4)
- Front squat - max
- Snatch - 70% x 1 x 5
- Clean & jerk - 70% x 1 x 5
- Stiff-legged deadlift - 3 x 5
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Sunday November 21 2010
Comments (0)
Rest
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Monday November 22 2010
Comments (4)
- Back squat - 90% x 2 x 4
- Snatch pull - 104% (of snatch) x 2 x 2
- Snatch deadlift - 114% (of snatch) x 2
Week 8 of 9
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Tuesday November 23 2010
Comments (5)
- Snatch - 60% x 1 x 5; 1 min rest
- Jerk - heavy single
- Snatch push press - heavy single
3 sets; no rest:
10 sandbag halfmoons/side
10 pull-ups
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Wednesday November 24 2010
Comments (2)
- Front squat - 88% x 2 x 3
- Clean pull - 104% (of clean) x 2 x 2
- Clean deadlift - 114% (of clean) x 2
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Thursday November 25 2010
Comments (1)
- Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
- Overhead squat - heavy single
30 sec each exercise; 3 sets:
Push ball (light and fast)
KB swing
DB hang high-pull
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Friday November 26 2010
Comments (2)
Rest
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Saturday November 27 2010
Comments (3)
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 3
- Back squat - 80% x 1
- Stiff-legged deadlift - 3 x 5
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Sunday November 28 2010
Comments (0)
Rest
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Monday November 29 2010
Comments (1)
- Power snatch - 60% x 1 x 5
- Back squat - 93% x 1
- Snatch pull - 80% x 2 x 3
Week 9 of 9
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Tuesday November 30 2010
Comments (6)
- Snatch - (70% x 1, 75% x 1, 80% x 1) x 3
- Jerk - heavy single
- Snatch push press - 3 x 3
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Wednesday December 1 2010
Comments (3)
- Front squat - 80% x 1
- Clean pull - 80% x 2 x 3
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Thursday December 2 2010
Comments (6)
- Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
- Snatch balance - heavy single
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Friday December 3 2010
Comments (2)
Rest
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Saturday December 4 2010
Comments (2)
- Back squat - max
- Deadlift - max
Don't expect big numbers in the deadlift today - you should be tired after the squats.
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Sunday December 5 2010
Comments (0)
Rest
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