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Wednesday December 31 2008 Front squat - 80% x 3 x 5 Snatch pull - 105% (of snatch) x 2 x 3 Rack jerk - heavy single 3 rounds for time of: 500 m row 30 sit-ups 10 box jumps Tuesday December 30 2008 Muscle snatch - 65% x 3 x 3 Power clean + clean + jerk - 65% (of clean & jerk) x 4 sets 20-15-10 reps of: KB swings - 35% BW Kipping pull-ups Monday December 29 2008 Back squat - 87% x 2 x 4 Snatch deadlift - 118% (of snatch) x 2 x 3 Push press - 85% x 4 x 5 Bent row - 80% x 6 x 3 Hanging leg raise - 3 x 15 Strength Cycle 1 - Week 3 Sunday December 28 2008 Rest Saturday December 27 2008 Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single Ab work of choice Friday December 26 2008 Power clean - 75% x 2 x 3 Overhead squat - heavy single - 80% x 2 x 2 3 rounds for time of: 100 m sprint 15 kipping pull-ups Thursday December 25 2008 Rest Wednesday December 24 2008 Front squat - 75% x 3, 81% x 1, 77% x 3, 80% x 1, 79% x 3 Snatch pull - 103% (of snatch) x 3 x 3 Rack jerk - heavy single; 90% x 1, 85% x 1 x 2 3 rounds for time of: 10 sand bag halfmoons - 25% BW 10 clapping push-ups Tuesday December 23 2008 Mid-hang muscle snatch - 62% x 3 x 3 2-position snatch (floor, mid-thigh) - 60% x 4 sets 4 rounds for time of: 250 m row 7 sand bag power clean + push press - 35% BW Monday December 22 2008 Back squat - 85% x 3 x 5 Clean deadlift - 115% x 3 x 3 Push press - 83% x 5 x 5 Bent row - test max; 77% x 8 x 3 Weighted GHD sit-ups - 3 x 6 Strength Cycle 1 - Week 2 Sunday December 21 2008 Rest Saturday December 20 2008 Snatch - heavy single Clean & jerk - heavy single Back squat - heavy single Ab wheel - 3 x 15 Friday December 19 2008 Power snatch - 75% x 2 x 3 Snatch balance - heavy single; 80% x 2 x 2 5 rounds for time: 8 kipping pull-ups 200 m row Thursday December 18 2008 Rest Wednesday December 17 2008 Front squat - (70% x 3, 75% x 2, 80% x 1) x 3 Snatch pull - 100% (of snatch) x 3 x 3 Rack jerk - start with 1 push jerk + 1 split jerk until you can't push jerk anymore; then drop to split jerk only to a heavy single 3 rounds for time of: 15 KB deadlift high pull - 30% BW 20 KB 1-arm snatch - 25% BW Tuesday December 16 2008 Mid-hang muscle snatch - 60% x 3 x 3 2-position clean (floor, mid-thigh) + 2 jerk - 60% x 4 sets 10-16-20 reps for time: KB swings - 30% BW KB clean + 2 push press (each side) - 30% BW Monday December 15 2008 Back squat - 83% x 3 x 5 Snatch deadlift - 110% (of snatch) x 3 x 3 Push press - 80% x 5 x 5 Pull-ups - (6, 8, 10 reps) x 2 Weighted sit-ups - 3 x 10 Week 1 - Strength mesocycle 1 Sunday December 14 2008 Rest Saturday December 13 2008 Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 Good morning - light-med x 10 x 3 Ab work of choice Friday December 12 2008 Power snatch - 70% x 2 x 3 Clean & jerk - 60% x 2 x 3 3 rounds for time of: 500 m row 15 kipping pull-ups Thursday December 11 2008 Rest Wednesday December 10 2008 Front squat - 75% x 2 x 3 Muscle snatch - 70% x 2 x 3 3 rounds for time of: 10 Sandbag Turkish get-ups - 25% BW 10 box jumps - knee+ Tuesday December 9 2008 Snatch - 60% x 2 x 3 Power clean & jerk - 70% x 2 x 3 3 rounds for time of: 10 KB swings - 30% BW 10 DB push press - 20% BW each Monday December 8 2008 Back squat - 75% x 2 x 3 2 Sandbag clean to shoulder + 2 lunge - 4 sets Chin-ups - 3 x sub-max Ab work of choice Sunday December 7 2008 Rest Saturday December 6 2008 Snatch - max Clean & jerk - max Front squat - max Friday December 5 2008 Rest Thursday December 4 2008 Snatch - 75% x 1 x 3 Clean & jerk - 75% x 1 x 3 Short, light ab work Wednesday December 3 2008 Snatch - 80% x 1 x 3 Clean & jerk - 80% x 1 x 3 Ab work of choice Tuesday December 2 2008 Muscle snatch - med-heavy double Snatch - 85% x 1 x 3 Clean & jerk - 85% x 1 x 3 3 rounds for time: 400 m row 45 sec rest Monday December 1 2008 Snatch - 80% x 1 x 4 Clean & jerk - 80% x 1 x 4 Front squat - 90% x 1 x 2 Pull-ups - 2 x max Hanging leg raise - 3 x 10 KB cross-chops - 2 x 20 Week 4B2