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Saturday April 30 2011 Snatch - heavy single Clean & Jerk - heavy single Front Squat - heavy double 3 sets; no rest: 15 KB swings 15 hanging leg raise or knees to elbows Friday April 29 2011 Rest Day Thursday April 28 2011 Snatch - 3RM; 90% x 3 x 2 Power Clean - 75% x 2 x 3 Snatch Pull - 3RM; 90% x 3 x 2 Snatch Deadlift - 3RM Wednesday April 27 2011 Snatch Balance - 2RM; 90% x 2 x 2 Push Press - 90% (of Mon) x 3 x 3 Back Squat - 90% (of Mon) x 3 x 3 Bent Row - 90% (of Mon) x 3 x 3 For 5 minutes: 5 DB hang power clean 5 DB push press 5 DB clean 5 DB power jerk 30 sec rest Tuesday April 26 2011 Clean - 3RM; 90% x 3 x 2 Power Snatch - 75% x 2 x 3 Clean Pull - 3RM; 90% x 3 x 2 Clean Deadlift - 3RM 3 sets; no rest: 10 sandbag halfmoons/side 5 box jumps - mid-thigh+ Monday April 25 2011 Jerk - 3RM; 90% x 3 x 2 Push Press - 3RM; 90% x 3 x 2 Back Squat - 3RM; 90% x 3 x 4 Bent Row - 3RM; 90% x 3 x 2 Don't push RMs to absolute max this week; the goal will be to improve next week. Percentages are of RM weight. Week 4 of 9 Sunday April 24 2011 Rest Day Saturday April 23 2011 Snatch - 80-90% x 1 Clean & Jerk - 80-90% x 1 Front Squat - 90% (of last week's 2RM) x 1 x 2 Take the snatch and CJ up between 80-90% for one single depending on how you're feeling. Next week is back to heavy training, so be smart and don't push lifts that aren't there. Friday April 22 2011 Rest Day Thursday April 21 2011 Mid-hang clean - 90% x 2 x 3 Power snatch - 65% x 2 x 3 Clean deadlift - 90% x 4 Good morning - 3 x 5 (90% of last wk) All percentages are of last week's RMs. 3 sets: 300 m row 10 KB snatch/arm 30 sec rest Wednesday April 20 2011 Overhead squat - 85% x 2 x 3 Push Press - 85% x 4 x 3 Back Squat - 85% x 4 x 3 Bent Row - 85% x 4 x 3 All percentages of last week's RMs. Tuesday April 19 2011 Mid-hang snatch - 90% x 2 x 3 Power clean - 65% x 2 x 3 Snatch deadlift - 90% x 4 Stiff-legged deadlift - 3 x 4; 90%  of last wk All percentages are of last week's RMs. 5 sets; no rest: 1 rope climb (or 5 towel/rope pull-ups) 10 push-ups Monday April 18 2011 Jerk - 90% x 2 x 4 Push Press - 90% x 4 x 3 Back Squat - 90% x 4 x 5 Bent Row - 90% x 4 x 3 All percentages are of last week's RMs. Week 3 of 9 Sunday April 17 2011 Rest Day Saturday April 16 2011 Snatch - heavy single Clean & jerk - heavy single Front squat - heavy double Ab & back work of choice Friday April 15 2011 Rest Day Thursday April 14 2011 Mid-hang clean - 3RM; 90% x 3 x 2 Power snatch - 70% x 3 x 3 Clean deadlift - 5RM Good morning - 3 x 5 3 sets; no rest: 5 sandbag shoulder/side 15 pull-ups Wednesday April 13 2011 Overhead squat - 2RM; 90% x 2 x 2 Push press - 90% (of tuesday's 5RM) x 5 x 3 Back squat - 90% (of Tuesday's 5RM) x 5 x 3 Bent row - 90% (of Tuesday's 5RM) x 5 x 3 Front/side planks - 2 x max (add wt if more than 1 min hold) Tuesday April 12 2011 Mid-hang snatch - 3RM; 90% x 3 x 2 Power clean - 70% x 3 x 3 Snatch deadlift - 5RM Stiff-legged deadlift - 3 x 5 For 6 min: 1-arm KB clean & push press 20 sec/arm / 20 sec rest Monday April 11 2011 Jerk - 4RM; 90% x 4 x 2 Push Press - 5RM; 90% x 5 x 2 Back Squat - 5RM; 90% x 5 x 4 Bent row - 5RM; 90% x 5 x 2 Unanchored sit-ups - 3 x max reps This week your goal is to beat your numbers from last week. We're not aiming for failed reps, but push as hard as you can - next week will be a slight back-off week to recover from this week's effort. Week 2 of 9 Sunday April 10 2011 Rest Day Saturday April 9 2011 Snatch - heavy single Clean & jerk - heavy single Front squat - heavy double Friday April 8 2011 Rest Day Thursday April 7 2011 Mid-hang clean - 3RM; 90% x 3 x 2 Power snatch - 70% x 3 x 3 Clean deadlift - 5RM Good morning - 3 x 5 30 sec rest after each interval: 500 m row 400 m row 300 m row 200 m row 100 m row Wednesday April 6 2011 Overhead squat - 2RM; 90% x 2 x 2 Push press - 90% (of tuesday's 5RM) x 5 x 3 Back squat - 90% (of Tuesday's 5RM) x 5 x 3 Bent row - 90% (of Tuesday's 5RM) x 5 x 3 Front/side planks - 2 x max (add wt if more than 1 min hold) Tuesday April 5 2011 Mid-hang snatch - 3RM; 90% x 3 x 2 Power clean - 70% x 3 x 3 Snatch deadlift - 5RM Stiff-legged deadlift - 3 x 5 4 sets; no rest: 15 kb swings 20 KB topside halfmoons (10/side) Monday April 4 2011 Jerk - 4RM; 90% x 4 x 2 Push Press - 5RM; 90% x 5 x 2 Back Squat - 5RM; 90% x 5 x 4 Bent row - 5RM; 90% x 5 x 2 Unanchored sit-ups - 3 x max reps Week 1 of 9 In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps. This week, don't take the rep maxes to absolute max effort - push hard, but finish with a bit left in the tank. Next week your goal will be to beat the numbers from this week. Sunday April 3 2011 Rest Day Saturday April 2 2011 Snatch - max Clean & jerk - max Front squat - max Rest 10-15 minutes between each exercise, but stay warm. Friday April 1 2011 Rest Day