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Monday December 31 2007

  • Snatch – 80% x 1 x 4
  • Clean & Jerk – 80% x 1 x 4
  • Front Squat – 80% x 2 x 3

2 rounds for time of:
300 m row
10 box jumps
25 sit-ups
1 min rest

Wednesday we'll be attempting to hit 100% on the snatch and clean & jerk. If you're feeling slow or the weights are feeling heavy today, do fewer sets with 80%.

Post numbers and questions to comments.



Sunday December 30 2007

Rest Day



Saturday December 29 2007

  • Snatch – 90% x 1 x 2
  • Clean & Jerk – 90% x 1 x 2
  • Front Squat - 90% x 2 x 2

2 rounds for time of:
(1 minute rest between rounds)
20 sprawl ball – 10% BW
20 pull-ups
20 ball slams – 10% BW
500 m row

Post numbers and questions to comments.



Friday December 28 2007

  • Tall Clean + hang clean + push jerk – med weight x 3 sets
  • Snatch – 70% x 1 x 5
  • Clean & Jerk – 70% x 1 x 5
  • Front & Lateral Planks – near max time
Post numbers and questions to comments.



Thursday December 27 2007

Rest Day



Wednesday December 26 2007

  • Snatch – 85% x 1 x 4
  • Clean & Jerk – 85% x 1 x 4
  • Front Squat – 85% x 2 x 3

3 rounds for time of:
20 KB side bends – 30% BW
15 GHD sit-ups

Post numbers and questions to comments.



Tuesday December 25 2007

  • Muscle Snatch + OHS + snatch balance – heavy muscle snatch x 4 sets
  • Snatch – 70% x 1 x 5
  • Clean & Jerk – 70% x 1 x 5

2 rounds for time of:
50 m sprint
20 1-arm KB swings 25% BW

Rest 2 minutes

2 rounds for time of:
15 pull-ups
10 box jumps – med height

Post numbers and questions to comments.



Monday December 24 2007

  • Snatch – 85% x 1 x 4
  • Clean & Jerk – 85% x 1 x 4
  • Front Squat – 85% x 2 x 3
  • Overhead DB sit-ups – 40 total – 15% BW/DB

Post numbers and questions to comments.



Sunday December 23 2007

Rest day



Saturday December 22 2007

  • Snatch – max single
  • Clean & Jerk – max single

Post numbers and questions to comments.



Friday December 21 2007

  • Snatch balance – 80% of best snatch x 2 x 3
  • Muscle snatch + snatch + hang snatch – med-heavy x 4 sets
  • Pull-ups – 60% of numbers from Monday
  • Front & lateral planks – 2 sets, nothing heroic

Post numbers and questions to comments.



Thursday December 20 2007

Rest Day



Wednesday December 19 2007

  • Back squat – 75% x 3 x 3
  • Snatch shrug – 100% x 3 x 3
  • Rack jerk – 85% of best jerk x 1 x 5
  • Chin-ups – 3 x near max

Post numbers and questions to comments.



Tuesday December 18 2007

  • Tall clean + clean – light weight x 5 sets

3 rounds for time of:
500 m row
10 DB power clean + push jerk – 20% BW

Post numbers and questions to comments.



Monday December 17 2007

  • Front squat – 75% x 3 x 5
  • Clean pull – work up to 100% x 2
  • Push press – 5 x 3 – same weight as last Monday
  • Pull-ups – 3 x near max reps
  • Turkish Get-up sit-ups – 25% BW x 10 x 3

Post numbers and questions to comments.



Sunday December 16 2007

Rest Day



Saturday December 15 2007

  • Snatch – 90% x 1
  • Clean & Jerk – 90% x 1
  • Back squat – 90% x 1
  • GHD sit-ups + russian twist – 10(1 + 2) x 3 sets

Post numbers and questions to comments.



Friday December 14 2007

  • Overhead squat – up to heavy single, drop 20% for 2 x 2
  • High hang clean + hang power clean – med-heavy x 5 sets
  • Chin-ups – 3 x max
4 rounds for time:
5 box jumps - waist height
200 m row
25 sit-ups

Post numbers and questions to comments.



Thursday December 13 2007

Rest Day



Wednesday December 12 2007

  • Front squat – 83% x 3 x 5
  • Clean pull – 103% x 3, 105% x 2, 108% x 1
  • Rack jerk behind neck – work up to heavy single

3 rounds for time of:
10 Turkish Get-ups - 30% BW
10 sand bag power clean + push press - 40% BW
100 m sprint

Post numbers and questions to comments.



Tuesday December 11 2007

  • Muscle snatch – up to heavy single
  • 2-position snatch – floor, hang – 65% x 5 sets

3 rounds for time of:
5 box jumps - waist height
10 ball slams - 10% BW
10 1-arm DB hang power snatch - 20% BW

Post numbers and questions to comments.



Monday December 10 2007

  • Back squat – 85% x 3 x 5
  • Snatch deadlift – work up to 115% x 3
  • Push press – 5 x 3 – heavier than last week
  • Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
  • Windmills – 25% BW x 8 x 3

Post numbers and questions to comments.



Sunday December 9 2007

Rest Day



Saturday December 8 2007

  • Snatch – max single
  • Clean & jerk – max single
  • Front squat – max single

3 sets of:
20 russian twists – 10% BW
front plank – near max time
lateral plank – near max time

Post numbers and questions to comments.



Friday December 7 2007

  • Snatch balance – heavy single; Then 90% of that single x 1, 80% x 1 x 2
  • Tall snatch + hang power snatch – take to heaviest tall snatch for 5 sets

4 rounds for time of:
10 jumping lunges
5 clapping push-ups
10 kipping pull-ups

Post numbers and questions to comments.



Thursday December 6 2007

Rest Day



Wednesday December 5 2007

  • Back squat – 80% x 3 x 5
  • Snatch pull – 103% x 3, 105% x 2, 108% x 1
  • Rack jerk – work up to a heavy single

For time:
700 m row
20 sit-ups
10 sandbag cleans to shoulder – 40% BW
500 m row
30 sit-ups
13 sandbag cleans to shoulder
300 m row
40 sit-ups
15 sandbag cleans to shoulder

Post numbers and questions to comments.



Tuesday December 4 2007

  • 2-position clean (hang, floor) – 60% x 5 sets
  • Push jerk + jerk – 1 + 1 x 5 sets – heavy but manageable weight

3 rounds for time of:
10 KB 1-arm swing + clean + push press (per arm) – 25% BW
20 box jumps – above knee height

Post numbers and questions to comments.



Monday December 3 2007

  • Front squat – 80% x 3 x 5
  • Clean deadlift – work up to 110% x 3
  • Push press – 5 x 3 - try to increase the weight from last week
  • Pull-ups – 3 x max (add weight if you’re able to do more than 10 reps on all 3 sets)
  • DB Overhead sit-up - 15% BW/arm x 6 x 3
Post numbers and questions to comments.



Sunday December 2 2007

Rest Day



Saturday December 1 2007

  • Snatch – max
  • Clean & Jerk – max
  • Back squat - max
  • DB/KB Windmill - 25% BW x 5 x 3
Post numbers and questions to comments.