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Sunday August 31 2008

Rest Day



Saturday August 30 2008

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • 3 ab exercises of your choice


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Friday August 29 2008

  • 3-position snatch - 70% x 3 sets
  • Snatch balance - heavy single; 85% x 1 x 2
  • Pull-ups - 3 x max (deadhang)
  • Ab roll-outs - 3 x 15


Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes


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Thursday August 28 2008

Rest Day



Wednesday August 27 2008

  • Front squat - 77% x 3 x 5
  • Snatch pull - 103% x 3 x 3
  • Rack jerk - heavy single; 85% of single x 1 x 3


For time:
20 KB swings
10 box jumps
15 KB swings
5 box jumps
500 m row
5 box jumps
15 KB swings
10 box jumps
20 KB swings


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Tuesday August 26 2008

  • Muscle snatch - heavy single
  • Power clean + push jerk - 75% (of power clean) x 2 x 3


3 rounds for time of:
10 (1 Sandbag shoulder clean + 2 lunge) - 50% BW
20 kipping pull-ups


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Monday August 25 2008

  • Back squat - 85% x 3 x 5
  • Clean deadlift - 115% (of clean) x 3 x 3
  • Push press - 83% x 4 x 5
  • Chin-ups - 3 x 10 (weighted if needed)
  • GHD sit-ups - 3 x 15 slow
  • Russian twists - 3 x 20

Week 2S1

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Sunday August 24 2008

Rest Day



Saturday August 23 2008

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
  • Ab work of choice

Post numbers and questions to comments.



Friday August 22 2008

  • Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3
  • Overhead squat - heavy single; 85% of single x 2 x 3
  • Chin-ups - 3 x 12 (add weight if needed)

4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks

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Thursday August 21 2008

Rest Day



Wednesday August 20 2008

  • Front squat - 73% x 3 x 5
  • Snatch pull - 100% x 3 x 3
  • Rack jerk behind neck - heavy single; 85% of single x 1 x 3

3 rounds for time of:
25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW

Post numbers and questions to comments.



Tuesday August 19 2008

  • Muscle snatch - heavy single
  • Tall clean + push press + push jerk - 50% (of clean) x 2 x 4

3 rounds for time of:
20 1-arm KB swing (10 each side) - 30% BW
20 GHD sit-ups
5 box jumps - mid-thigh +

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Monday August 18 2008

  • Back squat - 83% x 3 x 5
  • Snatch deadlift - 110% (of sn) x 3 x 3
  • Push press - 80% x 5 x 5
  • Pull-ups - 3 x 10 (add weight if needed)
  • Weighted sit-ups (DB or plate behind neck) - 3 x 10
  • Lateral planks - 3 x max

Week 1S1

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Sunday August 17 2008

Rest Day



Saturday August 16 2008

  • Snatch - heavy but not max single
  • Clean & jerk - heavy but not max single
  • Back squat - heavy but not max single
  • Hanging leg raise - 3 x 10
  • Weighted sit-up - 3 x 8

Post numbers and questions to comments.



Friday August 15 2008

Rest Day



Thursday August 14 2008

  • Muscle snatch - 3 x 2 med weight
  • Power snatch - 75% x 2 x 5

3 rounds for time of:
500 m row
10 box jumps - mid-thigh
20 kipping pull-ups

Post numbers and questions to comments.



Wednesday August 13 2008

  • Front squat - 75% x 3 x 4
  • Snatch pull - 90% x 4; 95% x 3; 100% x 2
  • Push press - 75% x 5 x 5

3 sets of:
15 GHD sit-ups
20 KB side-bends heavy

Post numbers and questions to comments.



Tuesday August 12 2008

  • Power clean + push jerk - 2 + 2 x 5 sets medium weight
  • KB swing - heavy x 15 reps x 3 sets
  • Box jumps - 30 total
  • AB work of choice

Post numbers and questions to comments.



Monday August 11 2008

  • Back squat - 70% x 5 x 5
  • Press - 75% x 5 x 5

Slow circuit - 3 rounds:
10 sandbag cleans to shoulder
10 kipping pull-ups
10 weighted sit-ups


This will be a back-off week before the new 16 week cycle begins next Monday. Have fun, feel free to change up the workouts, but take it easy and make sure you're well recovered by next week.

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Sunday August 10 2008

Rest Day



Saturday August 9 2008

  • Snatch - Max
  • Clean & jerk - Max
  • Front squat - Max

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Friday August 8 2008

Rest Day



Thursday August 7 2008

  • Snatch - 60% x 1 x 3
  • Clean & jerk - 60% x 1 x 3
  • Light ab work of choice

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Wednesday August 6 2008

  • Muscle snatch - light x 2 x 3
  • Snatch - 75% x 1 x 3
  • Clean & jerk - 75% x 1 x 3

Post numbers and questions to comments.



Tuesday August 5 2008

  • Snatch - 85% x 1 x 3
  • Clean & Jerk - 85% x 1 x 3
  • Ab work of choice

Post numbers and questions to comments.



Monday August 4 2008

  • Snatch - 90% x 1 x 2
  • Clean & Jerk - 90% x 1 x 2
  • Back squat - 90% of last Sat x 1

3 rounds for time of:
10 kipping pull-ups
10 GHD sit-ups

Week 4B2

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Sunday August 3 2008

Rest Day



Saturday August 2 2008

  • Snatch - 95% x 1 x 1
  • Clean & jerk - 95% x 1 x 1
  • Back squat - heavy single
  • Pull-ups - 3 x max
  • Ab work of choice

Post numbers and questions to comments.



Friday August 1 2008

  • Muscle snatch + 2 snatch balance - med weight x 3 sets
  • Snatch - 80% x 1 x 4
  • Clean & jerk - 80% x 1 x 4

Post numbers and questions to comments.