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Tuesday March 31 2009
- Muscle snatch + 2 snatch balance - 45% (or snatch) x 3 sets
- Snatch - 88% x 1
- Clean & jerk - 88% x 1
3 rounds for time:
200 m run
20 kipping pull-ups
Monday March 30 2009
- Snatch - 94% x 1
- Clean & Jerk - 94% x 1
- Front squat - heavy single; 80% x 1 x 2
- Planks - front/lateral - 3 x max
Bulgarian Cycle 2 - Week 4
Sunday March 29 2009
Rest
Saturday March 28 2009
- Snatch - 90% x 1 x 2
- Clean & jerk - 90% x 1 x 2
- Front squat - 90% x 2 x 2
- Pull-ups - 3 x max
- GHD sit-up + 4 Russian twist - 3 x 10
Friday March 27 2009
- Power snatch - 70% x 2 x 4
- Power clean & push jerk - 70% x 2 x 4
For time:
500 m row
15 box jumps
400 m row
10 box jumps
300 m row
5 box jumps
Thursday March 26 2009
Rest
OR
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 3
Wednesday March 25 2009
- Snatch - 90% x 1 x 2
- Clean & jerk - 95% x 1
- Front squat - 90% x 2 x 2
3 rounds for time of:
10 1-arm DB power snatch (5/side) - 20% BW
25 sit-ups
Tuesday March 24 2009
- Muscle snatch - 75% x 3 x 3
- Snatch - 80% x 1 x 4
- Clean & jerk - 80% x 1 x 3
3 rounds for time of:
15 kipping pull-ups
15 push press - 55%
Monday March 23 2009
- Snatch - 95% x 1
- Clean & jerk - 90% x 1 x 2
- Front squat - 90% x 2 x 2
- Hanging leg raise - 3 x 15
Bulgarian Cycle 2 Week 3
Sunday March 22 2009
Rest
Saturday March 21 2009
- Clean & jerk - heavy single
- Snatch - 80% x 1 x 3
- Front squat - heavy single; 85% of that x 2 x 2
- Ab work of choice
Friday March 20 2009
- Snatch - heavy single
- Clean & jerk - 80% x 1 x 3
- Pull-ups - 3 x max
- Overhead sit-ups - 3 x 8
Thursday March 19 2009
Rest
OR
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 3
Wednesday March 18 2009
- Clean & jerk - 90% x 1 x 2
- Snatch - 85% x 1 x 3
- Front squat - 90% x 2 x 2
3 rounds for time of:
400 m row
10 push press - 70% BW
Tuesday March 17 2009
- Muscle snatch + snatch balance + OHS - to heaviest MS, 4 sets min
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 2
20-15-10 reps for time of:
Kipping pull-ups
Box jumps
Monday March 16 2009
- Snatch - 90% x 1 x 2
- Clean & jerk - 85% x 1 x 3
- Front squat - 90% x 2 x 2
- Ab wheel - 3 x 15
Bulgarian Cycle 2 Week 2
Sunday March 15 2009
Rest
Saturday March 14 2009
- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- Ab work of choice
Friday March 13 2009
- Snatch balance - 70% x 2 x 3
- Power snatch - 80% x 1 x 3
- Power clean & jerk - 80% x 1 x 3
3 rounds for time of:
15 kipping pull-ups
5 box jumps - mid-thigh+
Thursday March 12 2009
Rest
OR
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 3
Wednesday March 11 2009
- Snatch - heavy single
- Clean & jerk - 85% x 1 x 2
- Front squat - heavy single
4 rounds for time of:
200 m row
10 KB cross-chops (5/side) - 25% BW
Tuesday March 10 2009
- Muscle snatch + 2 OHS - heavy MS single
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 3
20-15-10 reps for time of:
Push ball
Kipping pull-ups
Monday March 9 2009
- Snatch - heavy single
- Clean & jerk - 85% x 1 x 2
- Front squat - heavy single
- Planks (front, side) - 3 x max
Bulgarian Cycle 2 Week 1
Sunday March 8 2009
Rest
Saturday March 7 2009
- Snatch - max
- Clean & jerk - max
- Back squat - max
- ab work of choice
Friday March 6 2009
- Muscle snatch - 75% x 2 x 3
- Snatch - 60% x 1 x 3
- Clean & jerk - 60% x 1 x 3
- Pull-ups - 3 x max
Thursday March 5 2009
Rest
Wednesday March 4 2009
- Front squat - heavy single
- Snatch - 60% x 2 x 4
- Rack jerk - 75% x 1 x 3
- Ab roll-outs - 3 x 15
Tuesday March 3 2009
- Muscle snatch - heavy single
- Snatch balance - heavy single; 80% (of single) x 1 x 2
- Clean & jerk - 60% x 2 x 3
- Weighted GHD sit-up + 2 Russian twists - 3 x 10
Monday March 2 2009
- Back squat - 90% x 2 x 2
- Snatch pull - 107% x 1 x 2
- Press - 80% x 3 x 4
3 rounds for time of:
20 1-arm DB power snatch - 20% BW (10 reps each arm)
20 kipping pull-ups
Strength Cycle 2 - Week 4
Sunday March 1 2009
Rest
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