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Monday August 31 2009

  • Power snatch + 2 snatch - 65% x 2 sets; 70% x 3 sets
  • Jerk - 70% x 3 x 2; 75% x 3 x 3
  • Clean pull - 90% x 7 x 4
  • Back squat - 60% x 8; 65% x 8; 70% x 6; 75% x 6 x 2
  • V-ups - 3 x 15
Week 1



Sunday August 30 2009

Rest



Saturday August 29 2009

  • Snatch - 65% x 3; 70% x 2; 75% x 1 x 2; 70% x 1 x 2
  • Clean & jerk - 65% x 3; 70% x 2; 75% x 1 x 2; 70% x 1 x 2
  • Romanian deadlift - 45% (of back squat) x 5 x 4
  • Ab work of choice




Friday August 28 2009

  • 3-position snatch - 60% x 2 sets; 65% x 2 sets
  • Snatch push press - 70% x 5 x 4
  • Back squat - 60% x 5 x 2; 65% x 5 x 2

4 rounds for time:
100 m sprint
10 kipping pull-ups



Thursday August 27 2009

Rest



Wednesday August 26 2009

  • 3-position clean - 60% x 2 sets; 65% x 2 sets
  • Clean deadlift - 100% (of clean) x 5 x 3
  • Front squat - 60% x 6 x 2; 65% x 6 x 3

For time:
500 m row
30 sit-ups
400 m row
25 sit-ups
300 m row
20 sit-ups



Tuesday August 25 2009

  • Power clean + clean - 60% x 2 sets; 65% x 2 sets
  • Snatch balance - 60% x 3 x 3
  • Push press - 70% x 5 x 4

3 rounds for time:
10 kipping pull-ups
15 double-unders



Monday August 24 2009

  • Power snatch + snatch - 60% x 3 sets; 65% x sets
  • Jerk - 70% x 2 x 4
  • Back squat - 60% x 6 x 2; 65% x 6; 70% x 4
  • Clean pull - 85% (of clean) x 5 x 4
  • Windmill - 3 x 5/side




Sunday August 23 2009

Rest



Saturday August 22 2009

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




Friday August 21 2009

Rest



Thursday August 20 2009

  • Snatch - 70% x 1 x 6
  • Clean & Jerk - 70% x 1 x 4
  • Light ab work of choice




Wednesday August 19 2009

  • Snatch - 75% x 1 x 5
  • Clean & Jerk - 75% x 1 x 4
  • Ab wheel - 3 x 15




Tuesday August 18 2009

  • Snatch - 70% x 3 x 4
  • Clean & Jerk - 70% x 2 x 4
5 sets -
50 m sprint
2 min rest



Monday August 17 2009

  • Snatch - 85% x 1
  • Clean & jerk - 85% x 1
  • Back squat - 85% x 2 x 2

3 rounds for time:
15 Knees to elbows
15 Back extensions

Week 6



Sunday August 16 2009

Rest



Saturday August 15 2009

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back squat - heavy single

3 rounds for time:
15 kipping pull-ups
15 sit-ups



Friday August 14 2009

Rest



Thursday August 13 2009

  • Clean & jerk - 78% x 1 x 5
  • Muscle snatch + 3 OHS - 75% (of MS) x 4 sets
15-10-5 reps for time:
KB swing
Box jump



Wednesday August 12 2009

  • Front squat - 84% x 2 x 3
  • Snatch Balance - 75% x 3 x 4
  • Power clean - 75% x 2 x 4
  • Turkish Get-up - 3 x 5/side (add weight from last Wed)




Tuesday August 11 2009

  • Snatch - 78% x 1 x 5
  • Snatch balance - 70% x 3; 75% x 3; 80% x 2; 85% x 1 x 2
4 rounds for time:
100 m sprint
2 rope climbs
1 min rest



Monday August 10 2009

  • Back squat - 87% x 2 x 3
  • Push press - 80% x 3 x 5
  • Snatch pull - 100% (of snatch) x 3 x 4
  • Weighted Sit-up - 3 x 10 (add weight from last Mon)
Week 5



Sunday August 9 2009

Rest



Saturday August 8 2009

  • Snatch - Heavy single
  • Clean & Jerk - Heavy single
  • Back squat - heavy single
  • Ab work of choice
Rower Sprint Intervals:
200 sprint / 100 m rest x 4



Friday August 7 2009

Rest



Thursday August 6 2009

  • Clean & jerk - 75% x 2 x 2; 80% x 1 x 2
  • Muscle snatch - heavy single
3 rounds for time:
20 double unders
20 kipping pull-ups



Wednesday August 5 2009

  • Front squat - 81% x 2 x 5
  • Snatch push press - 81% x 3 x 5
  • Clean pull - 100% (of clean) x 3 x 3
  • Turkish Get-up - 3 x 5/side




Tuesday August 4 2009

  • Snatch - 75% x 2 x 5
  • Snatch Balance - heavy single
3 rounds for time:
300 m row
10 box jumps
10 push ball



Monday August 3 2009

  • Back squat - 84% x 2 x 5
  • Push press - 78% x 3 x 5
  • Snatch pull - 98% (of snatch) x 3 x 4
  • Weighted Sit-up - 3 x 10
Week 4



Sunday August 2 2009

Rest



Saturday August 1 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Back squat - heavy single
3 rounds for time:
10 KB swings
5 DB push press - 55% of best PP