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olympic weightlifting, weightlifting, snatch, clean, jerk
CATALYST ATHLETICS TRAINING CYCLE

Program Help | Exercise Demos | Programs


Classic / Position Cycle
12 weeks

This cycle focuses on classic lift performance with an emphasis on position, posture and pulling strength.

See the video demonstrating the warm-up series for this cycle here.

Export Cycle as Word Doc




Monday December 6 2010
Comments (23)

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 2 sets
  • Power snatch + overhead squat + snatch (2 sec pause in bottom of each) - 3 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split position) - 3 sets
  • Jerk dip squat - 3 x 3
2 sets; no rest:
A1. Weighted back extension (dumbbell or barbell behind neck) x 10
A2. Front/side planks - weighted, 10 sec hold x 1 each

Transition week
Tuesday December 7 2010
Comments (6)

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1 + 1) x 2 x 3 sets
  • Snatch - 60% x 3 x 3
  • Snatch push press + overhead squat - 3 + 1 x 3
3 sets; no rest:
A1. Bent row x 5
A2. Jack knives x 15
Wednesday December 8 2010
Comments (4)

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 3 sets
  • Hang snatch high-pull, flat footed - 3 x 4
  • Front squat - 65% x 4 x 3
3 sets; no rest:
A1. Back extension (5 sec pause in top) x near max reps
A2. Standing plate twist x 10/side
Thursday December 9 2010
Comments (5)

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1 + 1) x 2 x 3 sets
  • Clean & jerk - 60% x 3 + 1 x 3
  • Snatch balance - 3 x 3
3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max
Friday December 10 2010
Comments (2)

Rest Day
Saturday December 11 2010
Comments (7)

  • Your choice of warm-up series x 3 sets
  • Snatch - after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause in bottom) - 65% x 3 x 2
3 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks front/side x 10 sec hold

Notes: Focus on accelerating up maximally in back squat.
Sunday December 12 2010
Comments (1)

Rest Day
Monday December 13 2010
Comments (9)

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS + snatch (2 sec pause in bottom) - 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) - 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
A1. Weighted back extension x 10
A2. Weighted planks - front/side x 10 sec hold

Week 1 of 11

Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.
Tuesday December 14 2010
Comments (7)

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 3 x 4 sets
  • Snatch - 60% x 3 x 5
  • Snatch push press + OHS - 5 x 3+1
3 sets; no rest:
A1. Bent row x 5
A2. Jack knife x 15

Notes: If jack knives (bent knees) are too easy for you, upgrade to V-ups (straight knees).
Wednesday December 15 2010
Comments (0)

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
  • Power clean + front squat + clean + jerk (5 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 75% x 4 x 4
3 sets; no rest:
A1. Back extension (5 sec pause in top) x max reps
A2. Standing plate twists - 10/side
Thursday December 16 2010
Comments (9)

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 3 x 4 sets
  • Clean & jerk - 60% x 3 + 1 x 5
  • Snatch balance - 5 x 3
3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max
Friday December 17 2010
Comments (2)

Rest Day
Saturday December 18 2010
Comments (0)

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 75% x 3 x 3
  • Back squat - 75% of your pause squat weight x 5 x 3
4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold
Sunday December 19 2010
Comments (3)

Rest Day
Monday December 20 2010
Comments (4)

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
10 1-arm KB swings per arm
10 1-arm KB push press per arm
10 sit-ups

Add weight to all exercises from last week. Be smart about your increases - make the weights challenging, but remember that every rep of every set must be done as close to perfectly as possible. You don't need to increase equally among exercises.

Week 2 of 11
Tuesday December 21 2010
Comments (4)

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 2 x 4 sets
  • Snatch - 65% x 3 x 5
  • Snatch push press + OHS - 5 x 3+1
3 sets: no rest:
10 DB chainsaw rows/side
15 jackknife sit-ups

You're doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps.

Go heavy on the DB chainsaw rows - use your whole body to get the weight up.
Wednesday December 22 2010
Comments (9)

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 75% x 4 x 6
3 sets; no rest:
10 KB cross-chops/side
10 KB topside halfmoons
Thursday December 23 2010
Comments (1)

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 2 x 4 sets
  • Clean & jerk - 65% x (3 + 1) x 5
  • Snatch balance - 5 x 3
6 sets; no rest:
5 KB snatch/arm
5 Turkish get-up sit-up/arm

Add weight to the clean segment pulls and snatch balances from last week, but remember, not more than allows excellent execution of each rep.
Friday December 24 2010
Comments (2)

Rest Day

Or do tomorrow's workout if you can't train tomorrow.
Saturday December 25 2010
Comments (3)

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 3 x 3
  • Back squat - 80% of your pause squat weight x 5 x 3; max 2 min rest between sets
4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold

Add weight to the pause back squats from last week based on feel; probably 3-5%.
Sunday December 26 2010
Comments (0)

Rest Day
Monday December 27 2010
Comments (1)

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
10 sandbag power clean
10 hanging leg raise

Week 3 of 11

Add weight to all exercises today. Next week will be a lighter week, so push your weight increases this week.
Tuesday December 28 2010
Comments (1)

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 4 sets
  • Snatch - 70% x 3 x 5
  • Snatch push press + OHS - 5 x 3+1
4 sets:
6 pull-ups; no rest
5 jackknife sit-ups; 30 sec rest

Add weight to the segment pull + pull and the snatch push press + OHS from last week. You should be able to go significantly heavier on the pulls with only one rep of each per set.
Wednesday December 29 2010
Comments (1)

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 8 x 4
3 sets; no rest:
20 KB swings
10 windshield wipers

Increase weight on all exercises from last week. You may need to keep the increase on the squats minimal depending on how tough they were last week - notice you have another 2 sets this week.
Thursday December 30 2010
Comments (0)

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 4 sets
  • Clean & jerk - 70% x (3 + 1) x 5
  • Snatch balance - 5 x 3
3 sets; no rest:
15 Chinese DB rows
25 sit-ups

Add weight to the clean pulls and snatch balances from last week. Clean pulls should be significantly heavier with only 1 rep of each per set this week. Go heavy on the DB rows - you should need to use some body English to get the DB all the way up.
Friday December 31 2010
Comments (0)

Rest Day

Or do tomorrow's workout if you won't be training.
Saturday January 1 2011
Comments (0)

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 3 x 3
  • Back squat - 85% of your pause squat weight x 5 x 3
Sunday January 2 2011
Comments (0)

Rest Day
Monday January 3 2011
Comments (4)

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 3 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 4 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 4 sets
  • Jerk dip squat - 4 x 3
  • Front/side planks - 30 sec hold each, no weight x 2
This is a back-off week. Reduce weights on power snatch/OHS,  jerk complex and jerk dip squats by 10% from last week.

Week 4 of 11
Tuesday January 4 2011
Comments (4)

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets
  • Snatch - 65% x 3 x 4
  • Snatch pull - 3 x 3 - use weight from last week's segment pulls
  • Snatch push press + OHS - 4 x 2+1
5 sets (5 min total):
KB clean + push press x 20 seconds/arm
20 sec rest
Wednesday January 5 2011
Comments (4)

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 3 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 4 sets
  • Hang snatch high-pull, flat-footed - 3 x 4
  • Front squat - 5 x 3 with last week's weight
3 sets; no rest:
10 KB cross-chops/side
10 DB chainsaw rows

Reduce weight on clean & jerk complex and high pull by 10% from last week.
Thursday January 6 2011
Comments (0)

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets
  • Clean & jerk - 65% x (3 + 1) x 4
  • Clean pull - 3 x 3 at last week's segment pull weight
  • Snatch balance - 4 x 2, 10% lighter than last week
3 sets; no rest:
1 min jump rope
20 KB swings
Friday January 7 2011
Comments (1)

Rest Day
Saturday January 8 2011
Comments (2)

  • Your choice of warm-up series x 3 sets
  • Snatch - (75%x2, 80%x1, 85%x1) x 2
  • Clean & jerk - (75%x2, 80%x1, 85%x1) x 2
  • Pause back squat (3 sec pause) - 3 x 2 with last week's weight
Repeat twice:
For 2 min, with 50%+ BW sandbag:

-Clean sandbag to one shoulder
-Push press to other shoulder
-Drop and repeat on other side
After 2 min, rest 30 sec, then:
Max consecutive pull-ups, or minimum of 10 reps
Sunday January 9 2011
Comments (0)

Rest Day
Monday January 10 2011
Comments (1)

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
10 Hanging leg raise
10 KB snatch/arm
Week 5 of 11
Tuesday January 11 2011
Comments (5)

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch segment pull (1", knee, hip,finish) + snatch - (2+1) x 3 sets
  • Snatch - 70% x 3 x 5
  • Snatch pull - 80%x3, 85%x3, 90%x3
  • Snatch push press + OHS - 5 x 2+1
Feel out a weight for the snatch segment pulls + snatch. This should be lighter than your segment pull + pull from earlier in the cycle. For snatch push press + OHS, add weight from week 3.
Wednesday January 12 2011
Comments (0)

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 5 x 3; 2-3% heavier than last week
5 sets; no rest:
5 sandbag halfmoons/side - 25% BW
5 pull-ups

Add weight from week 3 to the high-pulls and clean & jerk complex.
Thursday January 13 2011
Comments (0)

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean - (2+1) x 4 sets
  • Clean & jerk - 70% x (3 + 1) x 5
  • Clean pull - 80%x3, 85%x3, 90%x3
  • Snatch balance - 5 x 2
Clean segment pulls + cleans should be about the same % of max as your snatch segment/snatch on Tuesday. Take the weight up on snatch balances from week 3.
Friday January 14 2011
Comments (7)

Rest Day
Saturday January 15 2011
Comments (2)

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 3 x 3
3 sets; no rest:
20 weighted sit-ups
10 KB push press
Sunday January 16 2011
Comments (0)

Rest Day
Monday January 17 2011
Comments (0)

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
2 min jump rope
10 KB cross-chops/side

Add weight from last week to the snatch and jerk complexes and the dip squats.

Week 6 of 11
Tuesday January 18 2011
Comments (8)

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch segment pull (1", knee, hip,finish) + snatch - (1+1) x 4 sets
  • Snatch - 75% x 2 x 5
  • Snatch pull - 85%x3, 90%x3, 95%x3
  • Snatch push press + OHS - 5 x 2+1
Add weight from last week to the snatch segment pulls + snatch and the snatch push press + OHS.
Wednesday January 19 2011
Comments (0)

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 5 x 3; 2-3% heavier than last week
5 sets; no rest:
150 m row
10 push-ups

Add weight from last week to the clean & jerk complex and snatch high pulls.
Thursday January 20 2011
Comments (1)

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean segment pull (1", knee, hip, finish) + clean - (1+1) x 4 sets
  • Clean & jerk - 75% x (2 + 1) x 5
  • Clean pull - 85%x3, 90%x3, 95%x3
  • Snatch balance - 5 x 2
Add weight from last week to the clean segment pull + clean and snatch balances.
Friday January 21 2011
Comments (0)

Rest Day
Saturday January 22 2011
Comments (0)

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 3 x 2
Add weight from last week to the back squats.
Sunday January 23 2011
Comments (0)

Rest Day
Monday January 24 2011
Comments (3)

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
3 sets; no rest:
15 ring rows
15 ring push-ups

Add weight to all exercises from last week. This is the last week of loading for these exercises, so push the weights as much as you can.

Week 7 of 11
Tuesday January 25 2011
Comments (3)

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
  • Snatch - 80% x 2 x 5
  • Snatch pull - 90%x3, 95%x3, 100%x3
  • Snatch push press + OHS - 5 x 2+1 (add weight from last wk)
  • Plank variations of choice
Wednesday January 26 2011
Comments (0)

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 4 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
  • Hang snatch high-pull, flat-footed - 4 x 4
  • Front squat - 5 x 3; 2-3% heavier than last week
Add weight to the clean & jerk complex and snatch high pull from last week.
Thursday January 27 2011
Comments (0)

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
  • Clean & jerk - 80% x (2 + 1) x 5
  • Clean pull - 90%x3, 95%x3, 100%x3
  • Snatch balance - 5 x 2 (add weight from last wk)
With a continuously running clock (4 total minutes):
30 sec KB snatch / arm
30 sec rest
30 sec KB clean & push press / arm
30 sec rest
60 sec KB swing
Friday January 28 2011
Comments (1)

Rest Day
Saturday January 29 2011
Comments (0)

  • Your choice of warm-up series x 4 sets
  • Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
  • Clean & jerk - same as snatch
  • Pause back squat (3 sec pause) - 3 x 2 (add weight from last wk)
3 sets; no rest:
10 sandbag power cleans
10 Plate top-side halfmoons
Sunday January 30 2011
Comments (0)

Rest Day
Monday January 31 2011
Comments (0)

  • Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 3 sets
  • Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets
  • Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
  • Jerk dip squat - 5 x 3
4 sets; no rest:
15 KB swings
10 push-ups

This is the final back-off week of the cycle. Reduce weights on the snatch/OHS complex, jerk complex and dip squats by 10%.

Week 8 of 11
Tuesday February 1 2011
Comments (1)

  • Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets
  • Snatch - 70% x 2 x 5
  • Snatch pull - 85% x 3 x 3
  • Snatch Push Press + OHS - 1+1 x 4 sets (10% lighter than last wk)
  • Planks (front/side) - 3 x 1 min
Wednesday February 2 2011
Comments (0)

  • Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 3 sets
  • Power clean + front squat + clean + jerk (3 sec pause in split) - 4 sets
  • Hang snatch high-pull, flat-footed - 3 x 4
  • Front squat - 5 x 2; 5% lighter than last wk
Reduce clean/jerk complex and high pull weights by 10% form last week.
Thursday February 3 2011
Comments (2)

  • Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets
  • Clean & jerk - 70% x (2 + 1) x 5
  • Clean pull - 85% x 3 x 3
  • Snatch balance - 4 x 1; 10% lighter than last week
Friday February 4 2011
Comments (0)

Rest Day
Saturday February 5 2011
Comments (0)

  • Your choice of warm-up series x 3 sets
  • Snatch - 85% x 1 x 3
  • Clean & jerk - 85% x 1 x 3
  • Back squat - 3 x 2; same wt as last week
Sunday February 6 2011
Comments (0)

Rest Day
Monday February 7 2011
Comments (0)

  • Snatch - heavy single
  • CJ - heavy single
  • Snatch Pull - 90% x 3 x 3
  • Front Squat - heavy single
3 sets; no rest:
15 KB swing
15 push-ups

Week 9 of 11
Tuesday February 8 2011
Comments (4)

  • Snatch - 80% x 1 x 5
  • CJ - 80% x 1 x 5
  • Hang Snatch high-pull - 70% x 3 x 3
3 sets; 1 min rest:
400 m row
Wednesday February 9 2011
Comments (1)

  • Power snatch - heavy single
  • Power clean & jerk - heavy single
  • Clean pull - 90% x 3 x 3
  • Back squat - 95% x 1
  • Planks - front/side - 2 x max
Thursday February 10 2011
Comments (3)

  • Snatch - 80% x 1 x 5
  • CJ - 80% x 1 x 5
  • Hang clean high-pull - 70% x 3 x 3
3 sets:
20 KB cross-chops
15 pull-ups
Friday February 11 2011
Comments (1)

Rest Day
Saturday February 12 2011
Comments (0)

  • Snatch - heavy single
  • CJ - heavy single
  • Front squat - heavy single
5 min total:
1 min on / 30 sec off jump rope
Sunday February 13 2011
Comments (0)

Rest Day
Monday February 14 2011
Comments (0)

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Snatch pull - 95% x 2 x 3
  • Front Squat - heavy single
For 5 minutes:
KB swing x 30 sec
Jump rope x 30 sec

Week 10 of 11
Tuesday February 15 2011
Comments (0)

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Hang snatch high-pull - 75% x 2 x 3
  • Planks - front/side x 1 min x 3 sets
Wednesday February 16 2011
Comments (0)

  • Power snatch - heavy single
  • Power clean & jerk - heavy single
  • Clean pull - 95% x 2 x 3
  • Back squat - 85% x 3
Thursday February 17 2011
Comments (2)

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Hang clean high-pull - 75% x 2 x 3
3 sets; no rest:
max consecutive pull-ups
max consecutive push-ups
Friday February 18 2011
Comments (1)

Rest Day
Saturday February 19 2011
Comments (0)

  • Snatch - 90-95% x 1
  • Clean & Jerk - 90-95% x 1
  • Front Squat - 90% x 2
3 sets; no rest:
10 kb clean & press/arm
20 sit-ups
Sunday February 20 2011
Comments (0)

Rest Day
Monday February 21 2011
Comments (0)

  • Snatch - 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1
  • Clean & jerk - 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1
  • Front squat - 85% x 2

Week 11 of 11

This is a taper week and the workload will be minimal. Resist the urge to throw in more other than some light ab and back work. We go for max snatch and clean & jerk on Saturday.
Tuesday February 22 2011
Comments (0)

  • Power snatch - 60% x 1, 65% x 1, 70% x 1, 60% x 1 x 3
  • Power Clean & Jerk - 60% x 1, 65% x 1, 70% x 1, 60% x 1 x 3
Wednesday February 23 2011
Comments (0)

  • Snatch - 60% x 1, 70% x 1, 50% x 1 x 3
  • Clean & jerk - 60% x 1, 70% x 1, 50% x 1 x 3
Thursday February 24 2011
Comments (0)

  • Snatch - 30-50% x 1 x 3-5
  • Clean & Jerk - 30-50% x 1 x 3-5
Friday February 25 2011
Comments (0)

Rest Day
Saturday February 26 2011
Comments (4)

  • Snatch - max
  • Clean & Jerk - max
  • Front or Back squat - max
Rest 15 minutes between exercises.
Sunday February 27 2011
Comments (0)

Rest Day
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