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Sunday October 26 2014

Rest Day




Saturday October 25 2014

  • Snatch - HS; 85%x2x3 OTM (% of HS)
  • Clean & Jerk - HS; 85% x (2+1) x 3 OTM (% of HS)
  • Front Squat - HS; 90%x2x3 (% of HS)




Friday October 24 2014

Rest Day




Thursday October 23 2014

  • Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
  • Power Snatch - 75%x1x10 OTM
3 Sets:
10 Back Extensions
10 Reverse Crunches
10 Glute Bridges



Wednesday October 22 2014

  • Clean & Jerk - HS; 85% x (2+1) x 3 OTM (% of HS)
  • Snatch - HS; 85%x1x3 OTM (% of HS)
  • Pause Back Squat - HS; 85%x2x3 (% of HS)




Tuesday October 21 2014

  • Power Snatch - 75%x1x10 OTM
  • Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
3 Sets:
10 Back Extension
10 Sit Ups
10 Clam Shells /side



Monday October 20 2014

  • Snatch - HS; 85%x2x3 OTM (% of HS)
  • Clean & Jerk - HS; 85% x (2+1) x 3 OTM (% of HS)
  • Back Squat - HS; 85%x2x3 (% of HS)
Week 11 of 12



Sunday October 19 2014

Rest Day




Saturday October 18 2014

  • Snatch - HS; 85%x1x3 OTM (% of HS)
  • Clean & Jerk - HS; 85% x (1+1) x 3 OTM (% of HS)
  • Front Squat - HS; 85%x2x3 (% of HS)




Friday October 17 2014

Rest Day




Thursday October 16 2014

  • Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
  • Power Snatch - 75%x1x10 OTM
3 Sets:
10 Back Extensions
10 Reverse Crunches
10 Glute Bridges



Wednesday October 15 2014

  • Clean & Jerk - HS; 80% x (2+1) x 3 OTM (% of HS)
  • Snatch - HS; 80%x2x3 OTM (% of HS)
  • Pause Back Squat - HS; 80%x2x3 (% of HS)




Tuesday October 14 2014

  • Power Snatch - 75%x1x10 OTM
  • Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
3 Sets:
10 Back Extension
10 Sit Ups
10 X-Band Walks /side



Monday October 13 2014

  • Snatch - HS; 80%x1x3 OTM (% of HS)
  • Clean & Jerk - HS; 80% x (1+1) x 3 OTM (% of HS)
  • Back Squat - HS; 80%x2x3 (% of HS)
Week 10 of 12



Sunday October 12 2014

Rest Day




Saturday October 11 2014

  • Snatch - HS; 80%x1x3 OTM (% of HS)
  • Clean & Jerk - HS; 80%x1x3 OTM (% of HS)
  • Front Squat - HS; 80%x2x2 (% of HS)




Friday October 10 2014

Rest Day




Thursday October 9 2014

  • Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
  • Power Snatch - 75%x1x10 OTM
3 Sets:
10 Back Extensions
15 V-Ups
10 Glute Bridges



Wednesday October 8 2014

  • Clean & Jerk - HS; 75% x (2+1) x 3 OTM (% of HS)
  • Snatch - HS; 75%x2x3 OTM (% of HS)
  • Pause Back Squat - HS; 75%x3x3 (% of HS)




Tuesday October 7 2014

  • Power Snatch - 75%x1x10 OTM
  • Power Clean + Power Jerk - 75% x (1+1) x 10 OTM
3 Sets:
10 Back Extension
10 Sit Ups
10 Bird Dogs /side




Monday October 6 2014

  • Snatch - HS; 75%x2x3 OTM (% of HS)
  • Clean & Jerk - HS; 75% x (2+1) x 3 OTM (% of HS)
  • Back Squat - HS; 75%x3x3 (% of HS)
Week 9 of 12



Sunday October 5 2014

Rest Day




Saturday October 4 2014

  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1x2
  • Clean & Jerk - 70%x1, 75%x1, 80%x1, 85%x1x2
  • Front Squat - 80%x2x3




Friday October 3 2014

Rest Day




Thursday October 2 2014

  • Power Clean - 75%x1x2, 80%x1x3
  • Power Jerk - 75%x1x2, 80%x1x3
3 Sets:
10 Back Extensions
15 Sit Ups
10 Glute Bridges



Wednesday October 1 2014

  • Clean - 75%x1x2, 80%x1x3
  • Clean Pull - 85%x3, 90%x3x2
  • Pause Back Squat - 65%x2, 70%x2x2




Tuesday September 30 2014

  • Jerk - 75%x1x2, 80%x1x3
  • Push Press - 70%x3, 75%x3x2
3 Sets:
10 Back Extension
10 Reverse Crunches
10 Clam Shells /side




Monday September 29 2014

  • Snatch - 75%x1x2, 80%x1x3
  • Snatch Pull - 85%x3, 90%x3x2
  • Back Squat - 75%x3, 80%x3x2
Week 8 of 12



Sunday September 28 2014

Rest Day




Saturday September 27 2014

  • Snatch - HS
  • Clean & Jerk - HS
  • Front Squat - 85%x2, 90%x2x2
  • Good Morning - 3x5