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Monday January 31 2011
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 3 sets
- Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + snatch x 5 sets
- Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
- Jerk dip squat - 5 x 3
4 sets; no rest:
15 KB swings
10 push-ups
This is the final back-off week of the cycle. Reduce weights on the snatch/OHS complex, jerk complex and dip squats by 10%.
Week 8 of 11
Sunday January 30 2011
Rest Day
Saturday January 29 2011
- 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 2 (add weight from last wk)
3 sets; no rest:
10 sandbag power cleans
10 Plate top-side halfmoons
Friday January 28 2011
Rest Day
Thursday January 27 2011
- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
- Clean & jerk - 80% x (2 + 1) x 5
- Clean pull - 90%x3, 95%x3, 100%x3
- Snatch balance - 5 x 2 (add weight from last wk)
With a continuously running clock (4 total minutes):
30 sec KB snatch / arm
30 sec rest
30 sec KB clean & push press / arm
30 sec rest
60 sec KB swing
Wednesday January 26 2011
- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 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 - 5 x 3; 2-3% heavier than last week
Add weight to the clean & jerk complex and snatch high pull from last week.
Tuesday January 25 2011
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
- Snatch - 80% x 2 x 5
- Snatch pull - 90%x3, 95%x3, 100%x3
- Snatch push press + OHS - 5 x 2+1 (add weight from last wk)
- Plank variations of choice
Monday January 24 2011
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
- Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + 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:
15 ring rows
15 ring push-ups
Add weight to all exercises from last week. This is the last week of loading for these exercises, so push the weights as much as you can.
Week 7 of 11
Sunday January 23 2011
Rest Day
Saturday January 22 2011
- 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 2
Add weight from last week to the back squats.
Friday January 21 2011
Rest Day
Thursday January 20 2011
- 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 - (1+1) x 4 sets
- Clean & jerk - 75% x (2 + 1) x 5
- Clean pull - 85%x3, 90%x3, 95%x3
- Snatch balance - 5 x 2
Add weight from last week to the clean segment pull + clean and snatch balances.
Wednesday January 19 2011
- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 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 - 5 x 3; 2-3% heavier than last week
5 sets; no rest:
150 m row
10 push-ups
Add weight from last week to the clean & jerk complex and snatch high pulls.
Tuesday January 18 2011
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
- Snatch segment pull (1", knee, hip,finish) + snatch - (1+1) x 4 sets
- Snatch - 75% x 2 x 5
- Snatch pull - 85%x3, 90%x3, 95%x3
- Snatch push press + OHS - 5 x 2+1
Add weight from last week to the snatch segment pulls + snatch and the snatch push press + OHS.
Monday January 17 2011
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
- Power snatch + OHS (2 sec pause in bottom of OHS and snatch) + 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:
2 min jump rope
10 KB cross-chops/side
Add weight from last week to the snatch and jerk complexes and the dip squats.
Week 6 of 11
Sunday January 16 2011
Rest Day
Saturday January 15 2011
- 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
3 sets; no rest:
20 weighted sit-ups
10 KB push press
Friday January 14 2011
Rest Day
Thursday January 13 2011
- 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 - (2+1) x 4 sets
- Clean & jerk - 70% x (3 + 1) x 5
- Clean pull - 80%x3, 85%x3, 90%x3
- Snatch balance - 5 x 2
Clean segment pulls + cleans should be about the same % of max as your snatch segment/snatch on Tuesday. Take the weight up on snatch balances from week 3.
Wednesday January 12 2011
- Warm-up series - 2 push press + 2 jerk behind neck + 2 press behind neck in split - 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 - 5 x 3; 2-3% heavier than last week
5 sets; no rest:
5 sandbag halfmoons/side - 25% BW
5 pull-ups
Add weight from week 3 to the high-pulls and clean & jerk complex.
Tuesday January 11 2011
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
- Snatch segment pull (1", knee, hip,finish) + snatch - (2+1) x 3 sets
- Snatch - 70% x 3 x 5
- Snatch pull - 80%x3, 85%x3, 90%x3
- Snatch push press + OHS - 5 x 2+1
Feel out a weight for the snatch segment pulls + snatch. This should be lighter than your segment pull + pull from earlier in the cycle. For snatch push press + OHS, add weight from week 3.
Monday January 10 2011
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 4 sets
- Power snatch + OHS (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 Hanging leg raise
10 KB snatch/arm
Week 5 of 11
Sunday January 9 2011
Rest Day
Saturday January 8 2011
- Your choice of warm-up series x 3 sets
- Snatch - (75%x2, 80%x1, 85%x1) x 2
- Clean & jerk - (75%x2, 80%x1, 85%x1) x 2
- Pause back squat (3 sec pause) - 3 x 2 with last week's weight
Repeat twice:
For 2 min, with 50%+ BW sandbag:
-Clean sandbag to one shoulder
-Push press to other shoulder
-Drop and repeat on other side
After 2 min, rest 30 sec, then:
Max consecutive pull-ups, or minimum of 10 reps
Friday January 7 2011
Rest Day
Thursday January 6 2011
- Warm-up series - 2 clean long pull + 2 front squat + 2 clean Sots press x 3 sets
- Clean & jerk - 65% x (3 + 1) x 4
- Clean pull - 3 x 3 at last week's segment pull weight
- Snatch balance - 4 x 2, 10% lighter than last week
3 sets; no rest:
1 min jump rope
20 KB swings
Wednesday January 5 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 3 with last week's weight
3 sets; no rest:
10 KB cross-chops/side
10 DB chainsaw rows
Reduce weight on clean & jerk complex and high pull by 10% from last week.
Tuesday January 4 2011
- Warm-up series - 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets
- Snatch - 65% x 3 x 4
- Snatch pull - 3 x 3 - use weight from last week's segment pulls
- Snatch push press + OHS - 4 x 2+1
5 sets (5 min total):
KB clean + push press x 20 seconds/arm
20 sec rest
Monday January 3 2011
- Warm-up series - 2 snatch long pull + 2 snatch push press + 2 overhead squats - 3 sets
- Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 4 sets
- Push press + jerk behind neck + jerk (5 sec hold in split) x 4 sets
- Jerk dip squat - 4 x 3
- Front/side planks - 30 sec hold each, no weight x 2
This is a back-off week. Reduce weights on power snatch/OHS, jerk complex and jerk dip squats by 10% from last week.
Week 4 of 11
Sunday January 2 2011
Rest Day
Saturday January 1 2011
- 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 - 85% of your pause squat weight x 5 x 3
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