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Friday December 31 2010
Rest Day
Or do tomorrow's workout if you won't be training.
Thursday December 30 2010
- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
- Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 4 sets
- Clean & jerk - 70% x (3 + 1) x 5
- Snatch balance - 5 x 3
3 sets; no rest:
15 Chinese DB rows
25 sit-ups
Add weight to the clean pulls and snatch balances from last week. Clean pulls should be significantly heavier with only 1 rep of each per set this week. Go heavy on the DB rows - you should need to use some body English to get the DB all the way up.
Wednesday December 29 2010
- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets
- Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
- Hang snatch high-pull, flat-footed - 4 x 4
- Front squat - 8 x 4
3 sets; no rest:
20 KB swings
10 windshield wipers
Increase weight on all exercises from last week. You may need to keep the increase on the squats minimal depending on how tough they were last week - notice you have another 2 sets this week.
Tuesday December 28 2010
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
- Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 4 sets
- Snatch - 70% x 3 x 5
- Snatch push press + OHS - 5 x 3+1
4 sets:
6 pull-ups; no rest
5 jackknife sit-ups; 30 sec rest
Add weight to the segment pull + pull and the snatch push press + OHS from last week. You should be able to go significantly heavier on the pulls with only one rep of each per set.
Monday December 27 2010
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
- Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
- Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
- Jerk dip squat - 5 x 3
3 sets; no rest:
10 sandbag power clean
10 hanging leg raise
Week 3 of 11
Add weight to all exercises today. Next week will be a lighter week, so push your weight increases this week.
Sunday December 26 2010
Rest Day
Saturday December 25 2010
- Your choice of warm-up series x 4 sets
- Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
- Clean & jerk - same as snatch
- Pause back squat (3 sec pause) - 3 x 3
- Back squat - 80% of your pause squat weight x 5 x 3; max 2 min rest between sets
4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold
Add weight to the pause back squats from last week based on feel; probably 3-5%.
Friday December 24 2010
Rest Day
Or do tomorrow's workout if you can't train tomorrow.
Thursday December 23 2010
- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
- Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 2 x 4 sets
- Clean & jerk - 65% x (3 + 1) x 5
- Snatch balance - 5 x 3
6 sets; no rest:
5 KB snatch/arm
5 Turkish get-up sit-up/arm
Add weight to the clean segment pulls and snatch balances from last week, but remember, not more than allows excellent execution of each rep.
Wednesday December 22 2010
- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 4 sets
- Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets
- Hang snatch high-pull, flat-footed - 4 x 4
- Front squat - 75% x 4 x 6
3 sets; no rest:
10 KB cross-chops/side
10 KB topside halfmoons
Tuesday December 21 2010
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
- Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 2 x 4 sets
- Snatch - 65% x 3 x 5
- Snatch push press + OHS - 5 x 3+1
3 sets: no rest:
10 DB chainsaw rows/side
15 jackknife sit-ups
You're doing one fewer reps on the snatch segment pulls this week, so take the weight up. The reps for the snatch push press and overhead squats are the same, but try to up the weight at least slightly this week. Again, though, keep the weight within your ability to execute perfect reps.
Go heavy on the DB chainsaw rows - use your whole body to get the weight up.
Monday December 20 2010
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
- Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
- Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
- Jerk dip squat - 5 x 3
3 sets; no rest:
10 1-arm KB swings per arm
10 1-arm KB push press per arm
10 sit-ups
Add weight to all exercises from last week. Be smart about your increases - make the weights challenging, but remember that every rep of every set must be done as close to perfectly as possible. You don't need to increase equally among exercises.
Week 2 of 11
Sunday December 19 2010
Rest Day
Saturday December 18 2010
- Your choice of warm-up series x 4 sets
- Snatch - after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
- Clean & jerk - same as snatch
- Pause back squat (3 sec pause) - 75% x 3 x 3
- Back squat - 75% of your pause squat weight x 5 x 3
4 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks - front/side - 10 sec hold
Friday December 17 2010
Rest Day
Thursday December 16 2010
- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
- Clean segment pull (1", knee, hip, finish) + clean pull - (1+1) x 3 x 4 sets
- Clean & jerk - 60% x 3 + 1 x 5
- Snatch balance - 5 x 3
3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max
Wednesday December 15 2010
- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
- Power clean + front squat + clean + jerk (5 sec pause in split) - 5 sets
- Hang snatch high-pull, flat-footed - 4 x 4
- Front squat - 75% x 4 x 4
3 sets; no rest:
A1. Back extension (5 sec pause in top) x max reps
A2. Standing plate twists - 10/side
Tuesday December 14 2010
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
- Snatch segment pull (1", knee, hip, finish) + snatch pull - (1+1) x 3 x 4 sets
- Snatch - 60% x 3 x 5
- Snatch push press + OHS - 5 x 3+1
3 sets; no rest:
A1. Bent row x 5
A2. Jack knife x 15
Notes: If jack knives (bent knees) are too easy for you, upgrade to V-ups (straight knees).
Monday December 13 2010
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
- Power snatch + OHS + snatch (2 sec pause in bottom) - 5 sets
- Push press + jerk behind neck + jerk (5 sec hold in split) - 5 sets
- Jerk dip squat - 5 x 3
3 sets; no rest:
A1. Weighted back extension x 10
A2. Weighted planks - front/side x 10 sec hold
Week 1 of 11
Weights this week should be a challenge, but definitely not maximal for any of the sets. Jerk dip squat should be around 80-100% of your best jerk. Position must be perfect.
Sunday December 12 2010
Rest Day
Saturday December 11 2010
- Your choice of warm-up series x 3 sets
- Snatch - after 60%, increase 3-5% per set with singles until you reach heaviest good lift for the day
- Clean & jerk - same as snatch
- Pause back squat (3 sec pause in bottom) - 65% x 3 x 2
3 sets; no rest:
A1. Stiff-legged deadlift x 5
A2. Weighted planks front/side x 10 sec hold
Notes: Focus on accelerating up maximally in back squat.
Friday December 10 2010
Rest Day
Thursday December 9 2010
- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press
- Clean segment pull (1", knee, hip, finish) + clean pull - (1 + 1) x 2 x 3 sets
- Clean & jerk - 60% x 3 + 1 x 3
- Snatch balance - 3 x 3
3 sets; no rest:
A1. Seated good morning x 5
A2. GHD reverse crunch x max
Wednesday December 8 2010
- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split position - 3 sets
- Power clean + front squat + clean + jerk (3 sec pause in split) - 3 sets
- Hang snatch high-pull, flat footed - 3 x 4
- Front squat - 65% x 4 x 3
3 sets; no rest:
A1. Back extension (5 sec pause in top) x near max reps
A2. Standing plate twist x 10/side
Tuesday December 7 2010
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press
- Snatch segment pull (1", knee, hip, finish) + snatch pull - (1 + 1) x 2 x 3 sets
- Snatch - 60% x 3 x 3
- Snatch push press + overhead squat - 3 + 1 x 3
3 sets; no rest:
A1. Bent row x 5
A2. Jack knives x 15
Monday December 6 2010
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 2 sets
- Power snatch + overhead squat + snatch (2 sec pause in bottom of each) - 3 sets
- Push press + jerk behind neck + jerk (5 sec hold in split position) - 3 sets
- Jerk dip squat - 3 x 3
2 sets; no rest:
A1. Weighted back extension (dumbbell or barbell behind neck) x 10
A2. Front/side planks - weighted, 10 sec hold x 1 each
Transition week
Sunday December 5 2010
Rest
Saturday December 4 2010
- Back squat - max
- Deadlift - max
Don't expect big numbers in the deadlift today - you should be tired after the squats.
Friday December 3 2010
Rest
Thursday December 2 2010
- Power clean - (70% x 1, 75% x 1, 80% x 1) x 3
- Snatch balance - heavy single
Wednesday December 1 2010
- Front squat - 80% x 1
- Clean pull - 80% x 2 x 3
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