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Monday April 4 2011
Comments (7)
- Jerk - 4RM; 90% x 4 x 2
- Push Press - 5RM; 90% x 5 x 2
- Back Squat - 5RM; 90% x 5 x 4
- Bent row - 5RM; 90% x 5 x 2
- Unanchored sit-ups - 3 x max reps
Week 1 of 9
In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.
This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week.
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Tuesday April 5 2011
Comments (7)
- Mid-hang snatch - 3RM; 90% x 3 x 2
- Power clean - 70% x 3 x 3
- Snatch deadlift - 5RM
- Stiff-legged deadlift - 3 x 5
4 sets; no rest:
15 kb swings
20 KB topside halfmoons (10/side)
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Wednesday April 6 2011
Comments (0)
- Overhead squat - 2RM; 90% x 2 x 2
- Push press - 90% (of tuesday's 5RM) x 5 x 3
- Back squat - 90% (of Tuesday's 5RM) x 5 x 3
- Bent row - 90% (of Tuesday's 5RM) x 5 x 3
- Front/side planks - 2 x max (add wt if more than 1 min hold)
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Thursday April 7 2011
Comments (0)
- Mid-hang clean - 3RM; 90% x 3 x 2
- Power snatch - 70% x 3 x 3
- Clean deadlift - 5RM
- Good morning - 3 x 5
30 sec rest after each interval:
500 m row
400 m row
300 m row
200 m row
100 m row
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Friday April 8 2011
Comments (0)
Rest Day
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Saturday April 9 2011
Comments (2)
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy double
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Sunday April 10 2011
Comments (0)
Rest Day
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Monday April 11 2011
Comments (2)
- Jerk - 4RM; 90% x 4 x 2
- Push Press - 5RM; 90% x 5 x 2
- Back Squat - 5RM; 90% x 5 x 4
- Bent row - 5RM; 90% x 5 x 2
- Unanchored sit-ups - 3 x max reps
This week your goal is to beat your numbers from last week. We're not aiming for failed reps, but push as hard as you can - next week will be a slight back-off week to recover from this week's effort.
Week 2 of 9
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Tuesday April 12 2011
Comments (0)
- Mid-hang snatch - 3RM; 90% x 3 x 2
- Power clean - 70% x 3 x 3
- Snatch deadlift - 5RM
- Stiff-legged deadlift - 3 x 5
For 6 min:
1-arm KB clean & push press
20 sec/arm / 20 sec rest
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Wednesday April 13 2011
Comments (0)
- Overhead squat - 2RM; 90% x 2 x 2
- Push press - 90% (of tuesday's 5RM) x 5 x 3
- Back squat - 90% (of Tuesday's 5RM) x 5 x 3
- Bent row - 90% (of Tuesday's 5RM) x 5 x 3
- Front/side planks - 2 x max (add wt if more than 1 min hold)
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Thursday April 14 2011
Comments (0)
- Mid-hang clean - 3RM; 90% x 3 x 2
- Power snatch - 70% x 3 x 3
- Clean deadlift - 5RM
- Good morning - 3 x 5
3 sets; no rest:
5 sandbag shoulder/side
15 pull-ups
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Friday April 15 2011
Comments (0)
Rest Day
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Saturday April 16 2011
Comments (0)
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy double
- Ab & back work of choice
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Sunday April 17 2011
Comments (0)
Rest Day
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Monday April 18 2011
Comments (0)
- Jerk - 90% x 2 x 4
- Push Press - 90% x 4 x 3
- Back Squat - 90% x 4 x 5
- Bent Row - 90% x 4 x 3
All percentages are of last week's RMs.
Week 3 of 9
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Tuesday April 19 2011
Comments (2)
- Mid-hang snatch - 90% x 2 x 3
- Power clean - 65% x 2 x 3
- Snatch deadlift - 90% x 4
- Stiff-legged deadlift - 3 x 4; 90% of last wk
All percentages are of last week's RMs.
5 sets; no rest:
1 rope climb (or 5 towel/rope pull-ups)
10 push-ups
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Wednesday April 20 2011
Comments (0)
- Overhead squat - 85% x 2 x 3
- Push Press - 85% x 4 x 3
- Back Squat - 85% x 4 x 3
- Bent Row - 85% x 4 x 3
All percentages of last week's RMs.
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Thursday April 21 2011
Comments (0)
- Mid-hang clean - 90% x 2 x 3
- Power snatch - 65% x 2 x 3
- Clean deadlift - 90% x 4
- Good morning - 3 x 5 (90% of last wk)
All percentages are of last week's RMs.
3 sets:
300 m row
10 KB snatch/arm
30 sec rest
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Friday April 22 2011
Comments (1)
Rest Day
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Saturday April 23 2011
Comments (0)
- Snatch - 80-90% x 1
- Clean & Jerk - 80-90% x 1
- Front Squat - 90% (of last week's 2RM) x 1 x 2
Take the snatch and CJ up between 80-90% for one single depending on how you're feeling. Next week is back to heavy training, so be smart and don't push lifts that aren't there.
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Sunday April 24 2011
Comments (0)
Rest Day
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Monday April 25 2011
Comments (0)
- Jerk - 3RM; 90% x 3 x 2
- Push Press - 3RM; 90% x 3 x 2
- Back Squat - 3RM; 90% x 3 x 4
- Bent Row - 3RM; 90% x 3 x 2
Don't push RMs to absolute max this week; the goal will be to improve next week. Percentages are of RM weight.
Week 4 of 9
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Tuesday April 26 2011
Comments (0)
- Clean - 3RM; 90% x 3 x 2
- Power Snatch - 75% x 2 x 3
- Clean Pull - 3RM; 90% x 3 x 2
- Clean Deadlift - 3RM
3 sets; no rest:
10 sandbag halfmoons/side
5 box jumps - mid-thigh+
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Wednesday April 27 2011
Comments (0)
- Snatch Balance - 2RM; 90% x 2 x 2
- Push Press - 90% (of Mon) x 3 x 3
- Back Squat - 90% (of Mon) x 3 x 3
- Bent Row - 90% (of Mon) x 3 x 3
For 5 minutes:
5 DB hang power clean
5 DB push press
5 DB clean
5 DB power jerk
30 sec rest
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Thursday April 28 2011
Comments (0)
- Snatch - 3RM; 90% x 3 x 2
- Power Clean - 75% x 2 x 3
- Snatch Pull - 3RM; 90% x 3 x 2
- Snatch Deadlift - 3RM
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Friday April 29 2011
Comments (1)
Rest Day
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Saturday April 30 2011
Comments (0)
- Snatch - heavy single
- Clean & Jerk - heavy single
- Front Squat - heavy double
3 sets; no rest:
15 KB swings
15 hanging leg raise or knees to elbows
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Sunday May 1 2011
Comments (1)
Rest Day
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Monday May 2 2011
Comments (0)
- Jerk - 3RM; 90% x 3 x 2
- Push Press - 3RM; 90% x 3 x 2
- Back Squat - 3RM; 90% x 3 x 4
- Bent Row - 3RM; 90% x 3 x 2
Percentages following RMs is of that RM.
Week 5 of 9
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Tuesday May 3 2011
Comments (1)
- Clean - 3RM; 90% x 3 x 2
- Power Snatch - 75% x 2 x 3
- Clean Pull - 3RM; 90% x 3 x 2
- Clean Deadlift - 3RM
3 sets; no rest:
15 kb snatch/arm
3 rope climb (or 10 rope/towel pull-ups)
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Wednesday May 4 2011
Comments (0)
- Snatch Balance - 2RM; 90% x 2 x 2
- Push Press - 90% of Monday's RM x 3 x 3
- Back Squat - 90% of Monday's RM x 3 x 3
- Bent Row - 90% of Monday's RM x 3 x 3
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Thursday May 5 2011
Comments (1)
- Snatch - 3RM; 90% x 3 x 2
- Power Clean - 75% x 2 x 3
- Snatch Pull - 3RM; 90% x 3 x 3
- Snatch Deadlift - 3RM
4 sets; no rest:
300 m row
10 1-arm KB push press/side
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Friday May 6 2011
Comments (0)
Rest Day
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Saturday May 7 2011
Comments (0)
- Snatch - heavy single
- Clean & Jerk - heavy single
- Front Squat - heavy double
- Ab and back work of choice
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Sunday May 8 2011
Comments (0)
Rest Day
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Monday May 9 2011
Comments (1)
- Power Snatch - heavy singe; 90% of that x 1 x 2
- Jerk - heavy single
- Back squat - 2RM
- Push press - 2RM
- Back extensions - 3 x 10
Week 6 of 9
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Tuesday May 10 2011
Comments (0)
- Clean - heavy single; 90% of that x 1 x 2
- Clean pull - 3RM; 90% of that x 3 x 2
- Clean block pull (mid-thigh) - 3RM; 90% of that x 3 x 2
4 sets; no rest:
1 min jump rope
10 alternating DB push press/side
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Wednesday May 11 2011
Comments (0)
- Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2
- Front squat - heavy double; 90% of that x 2 x 2
- Push press - 90% of Monday x 2 x 3
- Back extensions - 3 x 10
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Thursday May 12 2011
Comments (0)
- Snatch - heavy single; 90% of that x 1 x 2
- Snatch pull - 3RM; 90% of that x 3 x 2
- Snatch block pull (mid-thigh) - 3RM; 90% of that x 3 x 2
4 sets; no rest:
5 box jumps from squat position
10 DB chainsaw row/side
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Friday May 13 2011
Comments (2)
Rest Day
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Saturday May 14 2011
Comments (0)
- Snatch - heavy single
- Clean & Jerk - heavy single
- Front squat - heavy single
- Ab and back work of choice
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Sunday May 15 2011
Comments (0)
Rest Day
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Monday May 16 2011
Comments (4)
- Snatch - 80% x 1 x 5
- Snatch Pull - 90% x 3 x 3
- Clean & Jerk - 80% x 1 x 3
- Front squat - 80% x 2 x 3
Week 7 of 9
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Tuesday May 17 2011
Comments (0)
- Mid-hang snatch - work up to heaviest double for day
- Power clean - heavy single
- Back Squat - Heavy single; 80% of that x 2 x 2
3 sets; no rest:
10 sandbag shoulder-to-shoulder push press
300 m row
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Wednesday May 18 2011
Comments (1)
- Clean & Jerk - 80% x 1 x 5
- Clean Pull - 90% x 3 x 3
- Snatch - 80% x 1 x 3
- Front squat - 80% x 2 x 3
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Thursday May 19 2011
Comments (2)
- Mid-hang clean + power jerk - work up to heaviest double for day
- Power snatch - heavy single
- Back Squat - Heavy single; 80% of that x 1 x 4
3 sets; no rest:
10 kb snatch/arm
15 push-ups
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Friday May 20 2011
Comments (3)
Rest Day
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Saturday May 21 2011
Comments (0)
- Snatch - heavy single*
- Clean & jerk - heavy single*
- Front squat - heavy single
- Back extensions - 3x10
*If your heavy single is 85% or less, drop down to 75-80% and perform 3 singles.
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Sunday May 22 2011
Comments (0)
Rest Day
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Monday May 23 2011
Comments (2)
- Power snatch - heavy single; 90% of that x 1 x 1
- Jerk - heavy single
- Back Squat - heavy double
- Push Press - heavy double
Week 8 of 9
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Tuesday May 24 2011
Comments (0)
- Clean - heavy single; 90% of that x 1 x 2
- Clean Pull - 3RM; 90% of that x 3 x 2
3 sets; no rest:
10 1-arm KB swings/arm
10 pull-ups
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Wednesday May 25 2011
Comments (2)
- Power Clean & Power Jerk - heavy single; 90% of that x 1 x 2
- Front Squat - heavy double
- Push Press - 90% of Mon x 2 x 3
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Thursday May 26 2011
Comments (4)
- Snatch - heavy single; 90% of that x 1 x 2
- Snatch Pull - 3RM; 90% of that x 3 x 2
for 5 min:
30 sec jump rope / 30 sec rest
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Friday May 27 2011
Comments (0)
Rest Day
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Saturday May 28 2011
Comments (0)
- Snatch - heavy single
- Clean & Jerk - heavy single
- Front squat - heavy single
- Ab and back work of choice
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Sunday May 29 2011
Comments (0)
Rest Day
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Monday May 30 2011
Comments (0)
- Snatch - 90% x 1
- Clean & Jerk - 90% x 1
- Front Squat - 90% x 1 x 2
We will be going for max lifts on Saturday, so the workload this week will be very low. Avoid the temptation to throw in more training. If you want to get in more reps of the classic lifts, add more warm-up lifts on your way up to the prescribed weights each day.
Week 9 of 9
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Tuesday May 31 2011
Comments (3)
- Snatch - 60% x 1 x 5 OTM
- Snatch Pull - 100% (of snatch) x 2 x 3
- Clean & Jerk - 60% x 1 x 5 OTM
- Clean Pull - 100% (of clean) x 2 x 3
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Wednesday June 1 2011
Comments (1)
- Snatch - 80% x 1
- Clean & Jerk - 80% x 1
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Thursday June 2 2011
Comments (2)
- Snatch - 70% x 1
- Clean & Jerk - 70% x 1
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Friday June 3 2011
Comments (2)
Rest Day
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Saturday June 4 2011
Comments (3)
- Snatch - max
- Clean & Jerk - max
- Front or Back squat - max
Rest 10 minutes between lifts, but stay warm.
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Sunday June 5 2011
Comments (1)
Rest Day
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