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Monday March 31 2008
- Back squat – 84% x 2 x 5
- Snatch deadlift – 110% (of snatch) x 2 x 2
- Push press – 5 x 3 - try to add weight from last week
- Chin-ups – 3 x max
- DB overhead sit-ups - 15% BW (per DB) x 8 x 3
Post numbers and questions to comments.
Sunday March 30 2008
Rest Day
Saturday March 29 2008
- Snatch – heavy single
- Clean & jerk – heavy single
- Front squat – heavy single
- kipping pull-ups - 3 x max
- GHD sit-ups - 3 x 12 (add weight if needed)
Post numbers and questions to comments.
Friday March 28 2008
- Power snatch + 2 OHS – 60% (of snatch) x 4 sets
- Power clean + push jerk + jerk – 60% x 4 sets
- Snatch balance – heavy single; drop 25% for 2 doubles
4 rounds for time of:
row 400 m
10 sandbag underhand backward throws – 15% BW
Post numbers and questions to comments.
Thursday March 27 2008
Rest Day
Wednesday March 26 2008
- Back squat – 80% x 2 x 5
- Snatch pull – 95% (of snatch) x 2 x 3
- Rack jerk – heavy single; drop 25% for 2 doubles
3 rounds for time of:
5 Sandbag Zercher cleans – 40% BW
25 Kipping pull-ups
24 KB cross-chops – 25% BW
Post numbers and questions to comments.
Tuesday March 25 2008
- Muscle snatch – 55% (of snatch) x 2 x 3
- 3-position snatch (floor, knee, mid-thigh) – 70% x 4 sets
- Tall clean + push jerk – 60% x 2 x 3
3 rounds for time of:
20 Sandbag suitcase power cleans (10 each side) – 25% BW
10 box jumps – mid-thigh height
10 push-up + kick backs (1 + 3)
Post numbers and questions to comments.
Monday March 24 2008
- Front squat – 80% x 2 x 5
- Clean deadlift – 105% (of clean) x 2 x 2
- Push press – 5 x 3
- Pull-ups – 3 x max
- Sandbag shoulder TGU sit-ups – 30% BW x 6 x 3
Post numbers and questions to comments.
Sunday March 23 2008
Rest Day
Saturday March 22 2008
- Snatch - max for day
- Clean & jerk - max for day
- Back squat - max for day
Rest 10-15 minutes between exercises, but stay warm.
Post numbers and questions to comments.
Friday March 21 2008
- Snatch - 70% x 1 x 4
- Clean & Jerk - 70% x 1 x 2
Post numbers and questions to comments.
Thursday March 20 2008
Rest Day
Optional Workout:
Snatch - 60% x 1 x 5
Clean & Jerk - 60% x 1 x 5
Wednesday March 19 2008
- Snatch - 85% x 1 x 3
- Clean & Jerk - 85% x 1 x 3
- Front squat - 85% x 1 x 2
3 rounds for time of:
kipping pull-ups - 25
16 sand bag halfmoons (each pass = 1 rep) - 15% BW
Row 300 m
Post numbers and questions to comments.
Tuesday March 18 2008
- Power snatch - 75% x 2 x 5
- Power clean & jerk - 75% x 2 x 5
3 rounds for time of:
50 m sprint
10 DB push jerk - 25% BW each
10 jumping sit-ups
Post numbers and questions to comments.
Monday March 17 2008
- Snatch - 85% x 1 x 4
- Clean & Jerk - 85% x 1 x 4
- Back squat - 90% x 2 x 1
Post numbers and questions to comments.
Sunday March 16 2008
Rest Day
Saturday March 15 2008
- Snatch - 90% x 1 x 2
- Clean & jerk – 90% x 1 x 2
- Front squat – 90% x 2 x 2
- Weighted glute-ham bench sit-ups – 3 x 10
Post numbers and questions to comments.
Friday March 14 2008
- Snatch – 60% x 2 x 5
- Clean & jerk – 60% - 5 sets of 1 with your stronger lift and 2 with your weaker lift (e.g. 1 clean + 2 jerks)
3 rounds for time of:
50 m sprint
20 push ball – 10% BW
30 sit-ups
Post numbers and questions to comments.
Thursday March 13 2008
Rest Day
Optional Workout:
- Snatch - 60% x 1 x 5
- Clean & Jerk - 60% x 1 x 5
Wednesday March 12 2008
- Snatch - 80% of Monday’s best x 1 x 5
- Clean & jerk – 80% of Monday’s best x 1 x 5
- Back squat – heavy single
3 rounds for time of:
6 D-ball power clean + push press + slam – 20% BW
16 1-arm KB swing – 30% BW
26 kipping pull-ups
Post numbers and questions to comments.
Tuesday March 11 2008
- Muscle snatch – 5 x 1 – use weight from last Tuesday’s doubles
- Snatch + overhead squat + hang power snatch + overhead squat – 60% x 5 sets
- Clean + front squat + hang power clean – 60% x 5 sets
- Push press + push jerk + jerk – 60% x 5 sets
3 rounds for time of:
Row 500 m
15 box jumps – mid-thigh height
Post numbers and questions to comments.
Monday March 10 2008
- Snatch - Take to a heavy single
- Clean & Jerk - Take to a heavy single
- Front squat - heavy single; drop 10% for 2 more singles
- Pull-ups - 3 x max
Post numbers and questions to comments.
Sunday March 9 2008
Rest day
Saturday March 8 2008
- Snatch – heavy single
- Clean & jerk – heavy single
- Back squat – heavy single
- Turkish Get-up sit-ups – 25% BW x 8 x 3
- Pull-ups – 3 x max
Post numbers and questions to comments.
Friday March 7 2008
- Tall snatch + mid-hang snatch + snatch – 4 sets
- Power clean + push jerk + mid-hang clean + jerk – 3 sets
3 rounds for time of:
Row 350 m
5 (1 Clapping push-up + 5 kick-backs)
8 box jumps – above knee
Post numbers and questions to comments.
Thursday March 6 2008
Rest Day
Wednesday March 5 2008
- Snatch – heavy single
- Clean & Jerk – heavy single
- Front squat – heavy single
4 rounds for time:
12 KB deadlift high pull – 33% BW
12 DB push press – 20% BW
24 KB cross-chops – 25% BW
Post numbers and questions to comments.
Tuesday March 4 2008
- Muscle snatch – 3 x 2
- Power snatch + 3 overhead squat – 63% (of snatch) x 4 sets
- Power clean + push jerk + jerk – 63% (of clean) x 4 sets
3 rounds for time of:
12 1-arm DB split snatch – 18% BW
23 kipping pull-ups
7 Ring dips
90 seconds rest
Post numbers and questions to comments.
Monday March 3 2008
- Snatch - Take to a heavy single; drop 15% x 1 x 4
- Clean & Jerk - same as snatch
- Front squat - heavy single; drop 10% for a double; drop another 5% for 2 doubles
- Pull-ups - 3 x max
Post numbers and questions to comments.
Sunday March 2 2008
Rest Day
Saturday March 1 2008
- Snatch – heavy single
- Clean & jerk – heavy single
- Front squat – heavy single
- Glute-ham sit-ups – 3 x 8 weighted
Post numbers and questions to comments.
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