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Saturday October 31 2009
 Snatch  heavy single
 Clean & jerk  heavy single
 Back squat  77% x 2 x 4
3 sets: A. Standing plate twist x 30 B. Situps x 25 C. Reverse hyper x 20
Friday October 30 2009
 Snatch  65% x 2 x 2, 70% x 1 x 3
 Snatch pull off 3" riser  75% x 3 x 3
 Snatch push press  77% x 4 x 4
 Ab exercise of choice  34 sets
3 rounds for time: 10 m shuttle run x 6 2 rope climb 15 KB swing
Thursday October 29 2009
Rest
Wednesday October 28 2009
 Muscle snatch  65% x 3 x 3
 Clean & jerk  65% x 2 x 2, 70% x 1 x 3
 Front squat  80% x 2 x 3
3 rounds for time: 20 sandbag halfmoons (10/side)  1520% BW 8 box jumps
3 sets: A. Gluteham raise x 10 B. Ab wheel x 15
Tuesday October 27 2009
 Hang clean  65% x 2 x 4
 Snatch balance  70% x 3 x 4
4 rounds for time: Kipping pullups  max consecutive reps (min. 10) 5 Push press  75%
3 sets: A. Weighted situp x 10 B. Reverse hyper  3 x 20
Monday October 26 2009
 Hang snatch  65% x 2 x 4
 Jerk  75% x 2 x 4
 Clean pull of 3" riser  75% x 3 x 3
 Back squat  80% x 2 x 5
3 sets: A. Good morning (straight knee)  25% (of back squat) x 8 B. Hanging leg raise x 15
Week 9  Backoff
Sunday October 25 2009
Rest
Saturday October 24 2009
 Snatch  heavy single; 80% (of single) x 1 x 4
 Clean & jerk  heavy single; 80% (of single) x 1 x 4
 Good morning  30% (of back squat) x 8 x 3
3 rounds for time: Farmer's walk  50 m 12 burpees
Friday October 23 2009
 Snatch  75% x 2, 80% x 1 x 4
 Snatch pull off riser  85% x 4 x 5
 Snatch push press  87% x 4 x 2, 87% x 3 x 2
 Back squat  87% x 3 x 5
 Weighted situp  3 x 10
Thursday October 22 2009
Rest
Wednesday October 21 2009
 Clean & jerk  75% x 2, 80% x 1 x 4
 Clean deadlift  113% (of clean) x 4 x 5
 Front squat  89% x 2 x 5
4 rounds for time: 10 m sprint x 4 (back and forth, touch floor at each end) 15 kipping pullups
Tuesday October 20 2009
 Hang clean  75% x 2 x 4
 Snatch balance  80% x 3 x 2, 84% x 2 x 2
 Push press  89% x 3 x 4
Rounds in 5 min: 2 KB clean + 2 push press + 2 lunge (alternate sides after each complex)
Monday October 19 2009
 Hang snatch  75% x 2 x 4
 Jerk 84% x 2 x 4
 Clean pull off riser  85% x 4 x 5
 Back squat  87% x 3 x 3, 90% x 2 x 2
 Weighted back extensions  3 x 10
 Hanging leg raise  3 x 15
Week 8
Sunday October 18 2009
Rest
Saturday October 17 2009
 Snatch  heavy single
 Clean & jerk  heavy single
 Back squat  85% x 4 x 5
 Reverse hyperextensions  3 x 20
 Ab work of choice
Friday October 16 2009
 Snatch  75% x 2 x 2, 80% x 1 x 3
 Snatch pull off riser  90% (of snatch) x 5 x 5
 Snatch push press  85% x 4 x 5
3 rounds for time: 15 kipping pullups 10 box jumps
Thursday October 15 2009
Rest
Wednesday October 14 2009
 Clean & jerk  75% x 2 x 2, 80% x 1 x 3
 Snatch deadlift  110% (of snatch) x 4 x 5
 Front squat  87% x 3 x 5
For time: bear crawl  30 m / alt with: DB power clean + push press x 201510 reps (find weight that allows unbroken 20 reps)
Tuesday October 13 2009
 Hang clean (above knee)  73% x 3 x 2, 73% x 2 x 2
 Snatch balance  78% x 3 x 3, 82% x 2 x 2
 Push press  87% x 4 x 2, 87% x 3 x 3
3 rounds for time: 300 m row 16 1arm DB power snatch (8/side)  2 min rest
Monday October 12 2009
 Hang snatch (above knee)  73% x 3 x 2, 73% x 2 x 2
 Jerk  82% x 2 x 4
 Clean pull off 3" riser  80% (of clean) x 5 x 5
 Back squat  88% x 3 x 5
 SItups  3 x 25
 Ab wheel  3 x 15
Week 7
Sunday October 11 2009
Rest
Saturday October 10 2009
 Snatch  80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1
 Clean & jerk  80% x 1, 82% x 1, 85% x 1, 87% x 1, 82% x 1, 85% x 1
 Good morning  30% (of back squat) x 10 x 3
For time: 30 walking lunges (15/side) 30 kipping pullups 20 DB walking lunges (DBs at sides) 20 kipping pullups 10 1arm DB overhead walking lunges 10 kipping pullups
Friday October 9 2009
 Snatch  70% x 3 x 2, 75% x 2 x 3
 Snatch pull  100% (of snatch) x 3 x 5
 Snatch push press  83% x 3 x 5
 Back squat  85% x 4 x 5
 Hanging leg raise  3 x 15
 Planks  front/side  2 x max
Thursday October 8 2009
Rest
Wednesday October 7 2009
 Clean & jerk  70% x 3 x 2, 75% x 2 x 3
 Clean deadlift  108% (of clean) x 4 x 5
 Front squat  85% x 4 x 5
3 rounds for time: 10 Sandbag halfmoons  25% BW 10 box jumps
Tuesday October 6 2009
 Hang clean (above knee)  70% x 3 x 4
 Snatch balance  75% x 3 x 2, 80% x 3 x 3
 Push press  85% x 4 x 5
4 rounds for time: 10 (1 pushup + 2 kickups) 1 rope climb
Monday October 5 2009
 Hang snatch (above knee)  70% x 3 x 4
 Jerk  78% x 3 x 3, 81% x 3 x 2
 Clean pull  100% (of clean) x 3 x 5
 Back squat  86% x 4 x 5
 Weighted situp  3 x 10
Week 6
Sunday October 4 2009
Rest
Saturday October 3 2009
 Snatch  70% x 2, 75% x 2, 77% x 1 x 2
 Clean & jerk  70% x 2, 75% x 2, 77% x 1 x 2
3 rounds for time: 10 tire flips + jump in/out 40 m farmer's walk
3 sets of: A. 10 back extensions B. 20 situps
Friday October 2 2009
 2position snatch (floor, knee)  70% x 2 x 5
 Snatch pull  86% (of snatch) x 3 x 5
 Snatch push press  71% x 4 x 5
 Back squat  75% x 3 x 5
 Ab wheel  3 x 15
Thursday October 1 2009
Rest
