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Monday February 28 2011
Rest Day
Take it easy this week and recover from the last cycle. This week will be very easy but start getting you prepared for the next cycle, which will be a 4-week block of general training.
Sunday February 27 2011
Rest Day
Saturday February 26 2011
- Snatch - max
- Clean & Jerk - max
- Front or Back squat - max
Rest 15 minutes between exercises.
Friday February 25 2011
Rest Day
Thursday February 24 2011
- Snatch - 30-50% x 1 x 3-5
- Clean & Jerk - 30-50% x 1 x 3-5
Wednesday February 23 2011
- Snatch - 60% x 1, 70% x 1, 50% x 1 x 3
- Clean & jerk - 60% x 1, 70% x 1, 50% x 1 x 3
Tuesday February 22 2011
- Power snatch - 60% x 1, 65% x 1, 70% x 1, 60% x 1 x 3
- Power Clean & Jerk - 60% x 1, 65% x 1, 70% x 1, 60% x 1 x 3
Monday February 21 2011
- Snatch - 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1
- Clean & jerk - 60% x 1, 70% x 1, 75% x 1, 80% x 1, 85% x 1
- Front squat - 85% x 2
Week 11 of 11
This is a taper week and the workload will be minimal. Resist the urge to throw in more other than some light ab and back work. We go for max snatch and clean & jerk on Saturday.
Sunday February 20 2011
Rest Day
Saturday February 19 2011
- Snatch - 90-95% x 1
- Clean & Jerk - 90-95% x 1
- Front Squat - 90% x 2
3 sets; no rest:
10 kb clean & press/arm
20 sit-ups
Friday February 18 2011
Rest Day
Thursday February 17 2011
- Snatch - 85% x 1 x 3
- Clean & Jerk - 85% x 1 x 3
- Hang clean high-pull - 75% x 2 x 3
3 sets; no rest:
max consecutive pull-ups
max consecutive push-ups
Wednesday February 16 2011
- Power snatch - heavy single
- Power clean & jerk - heavy single
- Clean pull - 95% x 2 x 3
- Back squat - 85% x 3
Tuesday February 15 2011
- Snatch - 85% x 1 x 3
- Clean & Jerk - 85% x 1 x 3
- Hang snatch high-pull - 75% x 2 x 3
- Planks - front/side x 1 min x 3 sets
Monday February 14 2011
- Snatch - heavy single
- Clean & Jerk - heavy single
- Snatch pull - 95% x 2 x 3
- Front Squat - heavy single
For 5 minutes:
KB swing x 30 sec
Jump rope x 30 sec
Week 10 of 11
Sunday February 13 2011
Rest Day
Saturday February 12 2011
- Snatch - heavy single
- CJ - heavy single
- Front squat - heavy single
5 min total:
1 min on / 30 sec off jump rope
Friday February 11 2011
Rest Day
Thursday February 10 2011
- Snatch - 80% x 1 x 5
- CJ - 80% x 1 x 5
- Hang clean high-pull - 70% x 3 x 3
3 sets:
20 KB cross-chops
15 pull-ups
Wednesday February 9 2011
- Power snatch - heavy single
- Power clean & jerk - heavy single
- Clean pull - 90% x 3 x 3
- Back squat - 95% x 1
- Planks - front/side - 2 x max
Tuesday February 8 2011
- Snatch - 80% x 1 x 5
- CJ - 80% x 1 x 5
- Hang Snatch high-pull - 70% x 3 x 3
3 sets; 1 min rest:
400 m row
Monday February 7 2011
- Snatch - heavy single
- CJ - heavy single
- Snatch Pull - 90% x 3 x 3
- Front Squat - heavy single
3 sets; no rest:
15 KB swing
15 push-ups
Week 9 of 11
Sunday February 6 2011
Rest Day
Saturday February 5 2011
- Your choice of warm-up series x 3 sets
- Snatch - 85% x 1 x 3
- Clean & jerk - 85% x 1 x 3
- Back squat - 3 x 2; same wt as last week
Friday February 4 2011
Rest Day
Thursday February 3 2011
- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets
- Clean & jerk - 70% x (2 + 1) x 5
- Clean pull - 85% x 3 x 3
- Snatch balance - 4 x 1; 10% lighter than last week
Wednesday February 2 2011
- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 3 sets
- Power clean + front squat + clean + jerk (3 sec pause in split) - 4 sets
- Hang snatch high-pull, flat-footed - 3 x 4
- Front squat - 5 x 2; 5% lighter than last wk
Reduce clean/jerk complex and high pull weights by 10% form last week.
Tuesday February 1 2011
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets
- Snatch - 70% x 2 x 5
- Snatch pull - 85% x 3 x 3
- Snatch Push Press + OHS - 1+1 x 4 sets (10% lighter than last wk)
- Planks (front/side) - 3 x 1 min
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