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Wednesday June 30 2010
- CJ - 50% x 1 x 5
- Back squat - 80% x 2 x 6
- Light ab work of choice - no more than 75 total reps
Tuesday June 29 2010
- Snatch - 50% x 1 x 5
- Clean & jerk - 50% x 1 x 5
- HLR - 3 x 10
Monday June 28 2010
- Hang muscle snatch - 55% x 5 x 3
- Back squat - 100% x 2 x 2
- Back extension - 3 x 10 (no weight)
- Planks - front/side (no weight) x ~75% of max hold
Week 6
Sunday June 27 2010
Rest
Saturday June 26 2010
- Clean pull off blocks - 115% (of clean) x 3 x 3
- Power jerk + split jerk - 70% x 5 sets
- Back squat - 80% x 2 x 6
3 sets:
A1. GHR x 10
A2. KB sidebend x 10/side
Friday June 25 2010
Rest
Thursday June 24 2010
- Back squat - 95% x 3 x 3
- Bulgarian split squat - 3 x 4
- RDL - 3 x 5
- Ab work of choice
Wednesday June 23 2010
- Snatch - 70% x 1 x 5
- CJ - 60% x 1 x 3
3 sets; no rest:
10 1-arm DB bench press
10 bent row
Tuesday June 22 2010
- Snatch pull off blocks - 115% (of snatch) x 3 x 3
- Snatch push press - work up to a 3 RM
- Back squat - 80% x 2 x 6
- Planks - front/side max hold x 2 sets
Monday June 21 2010
- Power snatch - 80% x 1 x 6
- Power clean & jerk - 80% x 1 x 6
4 sets; no rest:
10 1-arm KB swings/side
15 HLR
Week 5
Sunday June 20 2010
Rest
Saturday June 19 2010
- Back squat - 90% x 4 x 4
- Bulgarian split squat (DBs) - 3 x 5
- Good morning - 4 x 5
3 sets; no rest:
15 sandbag push press
30 standing plate twist
Friday June 18 2010
Rest
Thursday June 17 2010
- Snatch high-pull - 75% x 3 x 3
- Clean no-touch deadlift on riser - 80% x 3 x 3
- Back squat - 80% x 2 x 6
- Planks - front/side - max hold (add weight if more than 1 min)
Wednesday June 16 2010
- Snatch - 60% x 1 x 5 OTM
- CJ - 60% x 1 x 5 OTM
4 sets; no rest:
10 KB clean & push press
2 rope climbs
Tuesday June 15 2010
- Clean pull off blocks (mid-thigh) - 110% (of clean) x 3 x 3
- Back squat - 85% x 5 x 5
- Bulgarian split squat (DBs) - 3 x 5
- RDL - 4 x 5
Monday June 14 2010
- Snatch from blocks (mid-thigh) - 65% x 2 x 5
- Power jerk - 65% x 2 x 5
- Clean from blocks (mid-thigh) - 65% x 2 x 5
3 sets:
A1. Back extension x 10 (add weight if needed - DB behind neck)
A2. Planks (front/side) - max hold (add weight if more than 1 min)
Week 4
Sunday June 13 2010
Rest
Saturday June 12 2010
- Snatch no-touch deadlift on riser - 80% (of snatch) x 3 x 3
- Back squat - 80% x 2 x 6
3 sets; no rest:
1-arm KB swing x 10/arm
1-arm KB clean + push press x 10/arm
1-arm KB snatch x 10/arm
Friday June 11 2010
Rest
Thursday June 10 2010
- Back squat - 80% x 6 x 6
- Bulgarian split squat (DBs) - 3 x 6
- Good morning - 4 x 5
- Sit-up variety of choice - 75 total
Wednesday June 9 2010
- Snatch - 70% x 1 x 5
- CJ - 70% x 1 x 5
3 sets; no rest:
A1. 1-arm DB row x 10
A2. Ring push-up x 10
A3. Hanging leg raise x 10
Tuesday June 8 2010
- Snatch pull off blocks - 110% (of snatch) x 3 x 5
- Jerk rack support - 3 x 5 sec hold @ max weight
- Back squat - 80% x 2 x 6
3 sets:
A1. Back extension x 10
A2. Planks front/side - max hold; add weight if more than 1 min
Monday June 7 2010
- Snatch - (70% x 1, 75% x 1, 80% x 1) x 2
- Clean & jerk - (70% x 1, 75% x 1, 80% x 1) x 2
3 sets; no rest:
10 DB push press
3 rope climbs
Week 3
Sunday June 6 2010
Rest
Saturday June 5 2010
- Snatch - (60% x 1, 65% x 1, 70% x 1) x 2
- Back squat - 80% x 5 x 6
- Bulgarian split squat - 3 x 8
3 sets:
A1. RDL x 5
A2. KB cross-chop x 10/side
Friday June 4 2010
Rest
Thursday June 3 2010
- Snatch high-pull - 70% (of snatch) x 5 x 5
- Clean no-touch deadlift on riser - 70% (of clean) x 3 x 3
- Back squat - 80% x 2 x 6
3 sets:
A1. Good morning x 5
A2. Planks - front/side, max hold (add weight if more than 1 min)
Wednesday June 2 2010
- Snatch - 65% x 2 x 4
- CJ - 65% x 2 x 4 (double only your weaker lift)
3 sets; no rest:
8 push press - 50%
15 Hanging leg raise
Tuesday June 1 2010
- Clean pull off blocks (mid-thigh) - 100% (of clean) x 5 x 5
- Back squat - 80% x 4 x 6
- Bulgarian split squat (DBs) - 3 x 8
3 sets; no rest:
15 KB swings
10 pull-ups
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