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Wednesday September 30 2009
- 2-position clean (floor, knee) - 70% x 2 x 5
- Snatch deadlift - 95% (of snatch) x 3 x 4
- Front squat - 70% x 3 x 3, 75% x 3 x 2
3 rounds for time:
20 m sled pull
20 m sled pull backpedal
15 kipping pull-ups
Tuesday September 29 2009
- Power clean - 70% x 3 x 5
- Snatch balance - 65% x 3 x 5
- Push press - 72% x 3 x 5
3 rounds for time:
100 m sprint
30 sledgehammer swings (15/side)
Monday September 28 2009
- Power snatch - 70% x 3 x 5
- Jerk - 73% x 3 x 4
- Clean pull - 88% x 3 x 3
- Back squat - 70% x 3 x 2, 75% x 2 x 3
- Planks - 3 x max front/side
Week 5
Sunday September 27 2009
Rest
Saturday September 26 2009
- Snatch - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
- Clean & jerk - 80% x 1, 83% x 1, 85% x 1, 87% x 1, 85% x 1, 82% x 1
- RDL - 60% (of back squat) x 7 x 4
3 rounds for time:
20 kipping pull-ups
8 box jumps
Friday September 25 2009
- 2-position snatch - 77% x 2 sets, 81% x 2 sets
- Snatch pull - 96% (of snatch) x 5 x 5
- Snatch push press - 81% x 5 x 5
- Back squat - 85% x 4 x 3, 85% x 3 x 2
- Weighted sit-ups - 3 x 10
Thursday September 24 2009
Rest
Wednesday September 23 2009
- Muscle snatch - 65% x 5, 70% x 4 x 2, 75% x 3
- 2-position clean (floor, mid-thigh) - 77% x 2 x 2, 81% x 2 x 2
- Snatch deadlift - 105% (of snatch) x 5 x 5
- Front squat - 80% x 4 x 3, 85% x 4 x 2
For time:
500 m row
20 hanging leg raise
400 m row
15 hanging leg raise
300 m row
10 hanging leg raise
Tuesday September 22 2009
- Power clean + clean - 75% x 4 sets
- Snatch balance - 70% x 3, 75% x 3 x 2, 80% x 3 x 2
- Push press - 82% x 4 x 5
3 rounds for time:
10 Turkish get-ups (5/side)
15 kipping pull-ups
Monday September 21 2009
- Power snatch + snatch - 77% x 2 x 4
- Jerk - 80% x 2 x 5
- Clean pull- 98% x 4 x 5
- Back squat - 80% x 5 x 2, 85% x 4 x 3
- Weighted sit-ups - 3 x 10
Week 4
Sunday September 20 2009
Rest
Saturday September 19 2009
- Snatch - 75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1
- Clean & jerk - 75% x 2, 80%x 1, 83% x 1, 85% x 1, 83% x 1, 80% x 1
- RDL - 58% (of back squat) x 8 x 4
5 rounds for time:
8 kipping pull-ups
8 GHB sit-ups
Friday September 18 2009
- 2-position snatch - 75% x 2 sets, 80% x 2 sets
- Snatch pull - 96% x 5 x 5
- Snatch push press - 78% x 5 x 5
- Back squat - 75% x 5 x 2, 80% x 5 x 4
Thursday September 17 2009
Rest
Wednesday September 16 2009
- 2-position clean (floor, mid-thigh) - 75% x 2 sets, 80% x 2 sets
- Clean deadlift - 105% (of clean) x 5 x 5
- Front squat - 75% x 5, 80% x 4 x 2, 85% x 3 x 2
3 rounds for time:
10 1-arm DB overhead walking lunge (5/side)
10 hanging leg raise
10 GHR
Tuesday September 15 2009
- Power clean + clean - 75% x 4 sets
- Snatch balance - 70% x 3 x 2. 75% x 3 x 2, 80 x 3
- Push Press - 80% x 5 x 5
3 rounds for time:
15 kipping pull-up
10 box jump - mid-thigh+
Monday September 14 2009
- Power snatch + snatch - 75% x 4 sets
- Jerk - 78% x 3 x 5
- Clean pull - 96% x 5 x 5
- Back squat - 75% x 5, 80% x 5 x 3, 83% x 3, 80% x 4
- Ab wheel - 3 x 15
Week 3
Sunday September 13 2009
Rest
Saturday September 12 2009
- Snatch - 70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1
- Clean & jerk - 70% x 3; 75% x 2; 80% x 1; 85% x 1; 80% x 1; 75% x 1
- RDL - 55% (of back squat) x 8 x 4
- Hanging leg raise - 3 x 15
3 rounds for time:
15 kipping pull-ups
10 burpees
Friday September 11 2009
- 3-position snatch (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 3 sets
- Snatch pull - 93% (of snatch) x 5 x 5
- Snatch push press - 75% x 5 x 5
- Back squat - 65% x 5; 70% x 5; 75% x 4; 80% x 3 x 2
- Weighted sit-up - 3 x 10
Thursday September 10 2009
Rest
Wednesday September 9 2009
- 3-position clean (floor, knee, mid-thigh) - 70% x 2 sets; 75% x 2 sets
- Snatch deadlift - 100% (of snatch) x 7 x 2, 100% x 5 x 3
- Front squat - 65% x 6; 70% x 5; 75% x 5; 80% x 3 x 2
20-15-10 reps for time:
Box jump - mid-thigh
DB muscle snatch - (25% of best bar MS each)
Tuesday September 8 2009
- Power clean + 2 clean - 70% x 2 sets; 75% x 2 sets
- Snatch balance - 65% x 3 x 2; 70% x 3; 75% x 3 x 2
- Push Press - 78% x 5 x 5
3 rounds for time:
500 m row
3 rope climbs
Monday September 7 2009
- Power snatch + 2 snatch - 70% x 2 sets; 75% x 3 sets
- Jerk - 75% x 3 x 5
- Clean pull - 93% (of clean) x 5 x 5
- Back squat - 65% x 6; 70% x 6; 75% x 6; 80% x 5 x 2
- Ab wheel - 3 x 15
Week 2
Sunday September 6 2009
Rest
Saturday September 5 2009
- Snatch - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1
- Clean & jerk - 70% x 3; 75% x 2; 80% x 1 x 2; 75% x 1; 80% x 1
- Snatch shrug - 105% (of snatch) x 8 x 5
- Back squat - 60% x 6; 65% x 6; 70% x 6; 75% x 4 x 2
- Ab wheel - 3 x 15
Friday September 4 2009
- 3-position Snatch - 65% x 2 sets; 70% x 3 sets
- Snatch pull - 90% (of snatch) x 7 x 4
- Snatch push press - 70% x 5 x 3; 75% x 5 x 2
3 rounds for time:
10 burpees
20 KB swings - 25% BW
Thursday September 3 2009
Rest
Wednesday September 2 2009
- Muscle snatch - 60% x 5; 65% x 4; 70% x 3 x 2
- 3-position clean (floor, knee, mid-thigh) - 65% x 2 sets; 70% x 3 sets
- Clean deadlift - 100% (of clean) x 7 x 4
- Front squat - 60% x 8; 65% x 6; 70% x 5; 75% x 3; 70% x 5
- Weighted sit-ups - 3 x 10
Tuesday September 1 2009
- Power clean + 2 clean - 65% x 2 sets; 70% x 3 sets
- Snatch balance - 60% x 3 x 2; 65% x 3; 70% x 3 x 2
- Push press - 75% x 5 x 5
3 rounds:
100 m sprint
10 broad jumps
10 kipping pull-ups
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