2013
| 2012
| 2011
| 2010
| 2009
| 2008
| 2007
|
|
Friday July 31 2009
Rest
Thursday July 30 2009
- Clean & jerk - 75% x 2 x 7
- Muscle snatch - 75% x 2 x 4
2-4-6-8-10-8-6-4-2 reps for time:
KB swings
Hanging leg raise
Wednesday July 29 2009
- Front squat - 78% x 3 x 5
- Snatch push press - 78% x 3 x 5
- Clean pull - 98% (of clean) x 3 x 4
- Turkish Get-up - 3 x 5/side (add weight from last Wed)
Tuesday July 28 2009
- Power snatch + snatch - 70% (of snatch) x 5 sets
- Snatch balance - 75% (of snatch) x 3 x 4
3 rounds for time:
200 m row
10 kipping pull-ups
5 sandbag halfmoons/side - 25% BW
Monday July 27 2009
- Back squat - 81% x 3 x 5
- Push press - 76% x 3 x 5
- Snatch pull - 96% (of snatch) x 3 x 5
- GHD sit-up - 3 x 15
- Rope climb x 5 total
Week 3
Sunday July 26 2009
Rest
Saturday July 25 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- ab work of choice
3 rounds for time:
20 kipping pull-ups
20 walking lunges (10/leg)
Friday July 24 2009
Rest
Thursday July 23 2009
- 2-position clean (floor, mid-thigh) - 75% x 5 sets
- Muscle snatch - 75% x 3 x 3
- Jerk - heavy single; 90% of that x 1; 85% x 1 x 2
- Weighted sit-ups - 3 x 10
Wednesday July 22 2009
- Front squat - 75% x 4 x 5
- Snatch push press - 75% x 5 x 5
- Clean pull - 95% (of clean) x 5 x 5
- Turkish get-up - 3 x 5/side
Tuesday July 21 2009
- 2-position snatch (floor, mid-thigh) - 75% x 5 sets
- Snatch balance - heavy single (work up slowly to try to get 8-10 total reps)
3 rounds for time:
15 kipping pull-ups
10 box jumps
5 sandbag halfmoons (each side)
Monday July 20 2009
- Back squat - 78% x 4 x 5
- Push press - 73% x 5 x 5
- Snatch pull - 93% (of snatch) x 5 x 5
- Hanging leg raise - 3 x 15
- Standing plate twist - 3 x 30
Week 2
Sunday July 19 2009
Rest
Saturday July 18 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
5 rounds for time:
8 kipping pull-ups
8 box jumps - mid-thigh+
Friday July 17 2009
Rest
Thursday July 16 2009
- Muscle snatch - heavy single; 90% of that x 1 x 2
- 2-position clean - 65% x 5 sets
- Jerk - 70% x 3; 75% x 3; 80% x 2 x 3
3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs
Wednesday July 15 2009
- Front squat - 75% x 3 x 5
- Snatch push press - 73% x 5 x 5
- Clean pull - 93% (of clean) x 5 x 5
- Hanging leg raise - 3 x 15
- Back extension - 3 x 15
Tuesday July 14 2009
- Snatch high-pull + muscle snatch - 70% (of MS) x 4 sets
- 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
- Power jerk + jerk - 75% (of jerk) x 4 sets
For time:
Kipping pull-ups - as many consecutive as possible
Row - for as many calories as pull-ups in this round (up to 25)
Repeat until reaching a total of 60 pull-ups or a max of 8 minutes
Monday July 13 2009
- Back squat - 75% x 4 x 5
- Push press - 70% x 5 x 5
- Snatch pull - 90% (of snatch) x 5 x 5
- Weighted sit-ups - 3 x 10
Week 1
Sunday July 12 2009
Rest
Saturday July 11 2009
- Snatch - 60% x 2; 65% x 2; 70% x 2; 75% x 1; 80% x 1 x 3
- Power clean + power jerk - heavy single; 90% of that x 1; 85% x 1; 80% x 2
- Stiff-legged deadlift - 3 x 8
- Ab work of choice
Friday July 10 2009
- Clean & jerk - 60% x 2; 65% x 2; 70% x 2; 75% x 1; 80% x 1 x 3
- Power snatch - heavy single; 90% of that x 1; 85% x 1; 80% x 2
3 rounds for time:
350 m row
20 kipping pull-ups
20 sit-ups
Thursday July 9 2009
Rest
Wednesday July 8 2009
- Front squat - 65% x 5; 70% x 4; 75% x 3; 80% x 2; 85% x 2 (4 box jumps immediately after each set)
- Snatch - 65% x 2 x 6
- Snatch push press - 70% (of snatch) x 5 x 5
- Planks (front/side) - 3 x max
Tuesday July 7 2009
- 2 Muscle snatch + 3 overhead squat - 50% (of snatch) x 4 sets
- Clean high-pull + clean - 65% (of clean) x 5 sets
3 rounds for time:
50 m sprint
10 DB split snatch (5/side) - 25% BW
30 sec rest
Monday July 6 2009
- Back squat - 70% x 4 x 4
- Power clean + push press + power jerk - 75% (of PC) x 4 sets
- Snatch high pull - 65% x 5 x 3
3 rounds for time:
10 kipping pull-ups
10 broad jumps
Sunday July 5 2009
Rest
Saturday July 4 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- Good morning - 3 x 6
- Ab work of choice
Friday July 3 2009
Rest
Thursday July 2 2009
- Power snatch + snatch balance - 70% (of PS) x 4 sets
- Power clean + power jerk + jerk - 70% (of PC) x 4 sets
4 rounds for time:
25 double-unders
15 kipping pull-ups
Wednesday July 1 2009
- Snatch - heavy single; 80% of that x 1 x 5
- Clean & jerk - heavy single; 80% x 1 x 5
- Back squat - clean heavy single weight x 2 x 2
- Hanging leg raise - 3 x 15
|