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Monday October 24 2011
Comments (8)
- Snatch - 5 x 3 (~70-80%)
- Snatch pull - 4 x 4
- Pause back squat - 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.
This will be a quick 4-week cycle working to max snatch and CJs on Saturday of week 4.
Week 1 of 4
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Tuesday October 25 2011
Comments (6)
- Power snatch + snatch - 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
- Power clean + power jerk - 75% x 5 sets
3 sets; no rest:
400 m row
10 push press behind the neck
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Wednesday October 26 2011
Comments (0)
- Clean & Jerk - 5 x 3 (~70-80%)
- Clean pull - 4 x 4
- Front squat - 4 x 2
Feel out weights for each exercise that are challenging but not max efforts.
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Thursday October 27 2011
Comments (2)
- Hang snatch (below knee) - 75% x 2 x 5
- Hang clean (below knee) - 75% x 2 x 5
- Heaving snatch balance - 4 x 3
For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg
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Friday October 28 2011
Comments (0)
Rest Day
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Saturday October 29 2011
Comments (0)
- Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
- Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
- Front squat - heavy single; 90% x 1 x 2
4 sets; no rest:
10 KB swings
10 DB chainsaw row/arm
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Sunday October 30 2011
Comments (0)
Rest Day
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Monday October 31 2011
Comments (0)
- Snatch - 5 x 2 (~75-85%)
- Snatch pull - 4 x 3
- Pause back squat - 5 x 2
Aim to add weight to each exercise from what you used last week.
Week 2 of 4
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Tuesday November 1 2011
Comments (0)
- Power clean + power jerk - 75% x 3 sets, 80% x 2 sets
- Power snatch + snatch - 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1
3 sets; no rest:
20 KB swings
10 pull-ups
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Wednesday November 2 2011
Comments (4)
- Clean & Jerk - 5 x 2(~75-85%)
- Clean pull - 4 x 3
- Front squat - 4 x 2
Aim to beat the weights you used last week for these exercises.
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Thursday November 3 2011
Comments (0)
- Hang snatch (below knee) - 75% x 2 x 3, 80% x 2 x 2
- Hang clean (below knee) - 75% x 2 x 3, 80% x 2 x 2
- Heaving snatch balance - 4 x 2; add weight from last wk
3 sets; no rest:
20 topside plate halfmoons
5 T-push-up/side
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Friday November 4 2011
Comments (1)
Rest Day
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Saturday November 5 2011
Comments (0)
- Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
- Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
- Front squat - heavy single; 90% x 1 x 2
For 5 minutes:
5 sandbag power clean
5 sandbag push press
5 sandbag bent row
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Sunday November 6 2011
Comments (0)
Rest Day
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Monday November 7 2011
Comments (0)
- Snatch - 5 x 1 (~80-90%)
- Snatch pull - 4 x 2
- Pause back squat - 5 x 1
Aim to add weight to each exercise from what you used last week.
Week 3 of 4
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Tuesday November 8 2011
Comments (0)
- Power clean + power jerk - 75%, 80%, 80%+ x 3
- Power snatch + snatch - 75%, 80%, 80%+ x 3
4 sets; no rest:
10 topside plate halfmoons
10 HLR
On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you're feeling good.
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Wednesday November 9 2011
Comments (0)
- Clean & Jerk - 5 x 1 (~80-90%)
- Clean pull - 4 x 2
- Front squat - 5 x 1
Aim to add weight from what you used last week.
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Thursday November 10 2011
Comments (0)
- Hang snatch (below knee) - 75% x 2, 80% x 2, 85% x 1 x 3
- Hang clean (below knee) - 75% x 2, 80% x 2, 85% x 1 x 3
- Heaving snatch balance - 4 x 1; add weight from last wk
3 sets; no rest:
10 1-arm KB swings/side
15 push-ups
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Friday November 11 2011
Comments (0)
Rest Day
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Saturday November 12 2011
Comments (0)
- Snatch - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
- Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
- Front squat - heavy single; 90% x 1
3 sets; no rest:
5 box jump
15 pull-ups
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Sunday November 13 2011
Comments (0)
Rest Day
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Monday November 14 2011
Comments (0)
- Snatch - 80% x 1 x 2, 85% x 1, 90% x 1
- Clean & Jerk - 80% x 1 x 2, 85% x 1, 90% x 1
- Front squat - 80% x 2, 85% x 1 x 2
Week 4 of 4
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Tuesday November 15 2011
Comments (2)
- Power snatch - 70% x 1 x 5
- Power clean & jerk - 70% x 1 x 5
- Clean Pull - 90% x 2 x 3
3 sets; no rest:
300 m row
15 KB swings
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Wednesday November 16 2011
Comments (0)
- Snatch - 80% x 1 x 3
- Clean & Jerk - 80% x 1 x 3
- Snatch Pull - 90% x 2 x 3
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Thursday November 17 2011
Comments (2)
- Power snatch - 60% x 1 x 8
- Power clean & jerk - 60% x 1 x 8
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Friday November 18 2011
Comments (0)
Rest Day
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Saturday November 19 2011
Comments (0)
- Snatch - max
- Clean & jerk - max
- Front squat - max
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Sunday November 20 2011
Comments (0)
Rest Day
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