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Thursday June 30 2011
- Power snatch - heavy 4, 95% x 4, 90% x 4
- Snatch pull - heavy 6, 95% x 6, 90% x 6
- Jerk split squat - heavy 6, 95% x 6, 90% x 6
4 sets; no rest:
12 pull-ups
12 dips
Jerk split squat: Rack the bar on your back as you would for a back squat and step into your jerk split receiving position. Squat from approximately straight knees to the depth at which you would receive a heavy jerk - not to a full depth lunge position. Repeat on your non-jerk-leg side as well for balance.
Wednesday June 29 2011
- Jerk dip squat + jerk - heavy 3+1, 95% x 3+1, 90% x 3+1
- 1 1/4 OHS + snatch push press - heavy 2+4, 95% x 2+4, 90% x 2+4
- Back squat - 95% of Mon x 4 x 3
- Front squat - 80% of today's BS x 3 x 3
1 1/4 OHS + snatch push press: With the bar overhead, squat to the bottom, rise to just above the sticking point of your squat, return to the bottom, then stand completely; this is one of the 2 OHS reps. After the second, lower the bar to your back and perform 4 snatch push presses. This series is one set.
Tuesday June 28 2011
- Power clean - heavy 4, 95% x 4, 90% x 4
- Snatch balance - heavy 3, 95% x 3, 90% x 3
- Clean Pull - heavy 6, 95% x 6, 90% x 6
3 sets; no rest:
15 KB swings
10 hang DB muscle snatch
Monday June 27 2011
- Jerk behind the neck - heavy 3; 95% x 3, 90% x 3
- Push Press - heavy 6, 95% x 6, 90% x 6
- Back squat - heavy 6, 95% x 6, 90% x 6
- Jerk dip squat - heavy 6, 95% x 6, 90% x 6
Week 3 of 18
Sunday June 26 2011
Rest Day
Saturday June 25 2011
- Snatch - 3RM; 90% x 3
- Clean & Jerk - 3+1 RM; 90% x 3+1
- Front squat - 5RM; 95% x 5, 90% x 5
- Good morning - 8RM; 95% x 8, 90% x 8
Friday June 24 2011
Rest Day
Thursday June 23 2011
- Power Snatch - 5RM; 95% x 5, 90% x 5
- Snatch pull - 8RM, 95% x 8, 90% x 8
- Hang muscle snatch - 5RM; 95% x 5, 90% x 5
3 sets; no rest:
15 sprawl ball
10 DB chainsaw rows/arm
Wednesday June 22 2011
- Pause Jerk - 5RM, 95% x 5, 90% x 5
- OHS + snatch push press - 4+4 RM, 95% x 4+4, 90% x 4+4
- Back squat - 100% of Mon's heavy BS set x 5 x 3
- Pause back squat - 80% of today's BS wt x 3 x 3
Tuesday June 21 2011
- Power Clean - 5RM, 95% x 5, 90% x 5
- Heaving snatch balance - 5RM; 95% x 5, 90% x 5
- Clean Pull - 8RM; 95% x 8, 90% x 8
5 sets; no rest:
10 push ball (6-8# ball max - quick cycle time)
5 pull-ups
Monday June 20 2011
- Jerk behind the neck - 5RM; 95% x 5, 90% x 5
- Push Press - 8RM; 95% x 8, 90% x 8
- Back Squat - 8RM; 95% x 8, 90% x 8
- Jerk dip squat - 8RM, 95% x 8, 90% x 8
This week your top weights should be maximal efforts for the prescribed number of reps. Avoid failed reps as much as possible. On postural exercises, e.g. jerk dip squats, pulls, etc., push the weights, but not past reasonably correct positioning.
Week 2 of 18
Sunday June 19 2011
Rest Day
Saturday June 18 2011
- Snatch - heavy 3; 90% x 3
- Clean & Jerk - heavy 3+1; 90% x 3+1
- Front squat - heavy 5; 95% x 5, 90% x 5
- Good morning - heavy 8; 95% x 8, 90% x 8
Friday June 17 2011
Rest Day
Thursday June 16 2011
- Power Snatch - heavy 5; 95% x 5, 90% x 5
- Snatch pull - heavy 8, 95% x 8, 90% x 8
- Hang muscle snatch - heavy 5; 95% x 5, 90% x 5
3 sets; no rest:
10 sandbag power cleans
10 sandbag push press
Wednesday June 15 2011
- Pause Jerk - heavy 5, 95% x 5, 90% x 5
- OHS + snatch push press - heavy 4+4, 95% x 4+4, 90% x 4+4
- Back squat - 100% of Mon's heavy BS set x 5 x 3
- Pause back squat - 80% of today's BS wt x 3 x 3
Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk.
Tuesday June 14 2011
- Power Clean - heavy 5, 95% x 5, 90% x 5
- Heaving snatch balance - heavy 5; 95% x 5, 90% x 5
- Clean Pull - heavy 8; 95% x 8, 90% x 8
3 sets; no rest:
15 KB swings
15 pull-ups
Monday June 13 2011
- Jerk behind the neck - heavy 5; 95% x 5, 90% x 5
- Push Press - heavy 8; 95% x 8, 90% x 8
- Back Squat - heavy 8; 95% x 8, 90% x 8
- Jerk dip squat - heavy 8, 95% x 8, 90% x 8
This week, you will need to feel out the top weights for each exercise ("heavy X" reps). These should not be maximal efforts, but challenging. The percentages that follow are of that heaviest set. Throw in ab work at least 3 times during the week.
Week 1 of 18
Sunday June 12 2011
Rest Day
Saturday June 11 2011
- Snatch - 3 x (70% x 1, 75% x 1, 80% x 1)
- Clean & Jerk - 3 x (70% x 1, 75% x 1, 80% x 1)
- Front Squat - 70% x 2, 75% x 2, 80% x 2
Friday June 10 2011
Rest Day
Thursday June 9 2011
- Power Clean - 50% x 5, 55% x 4, 60% x 3
- Clean pull on riser - 70% x 3 x 3
- Clean deadlift - 80% x 3, 90% x 3
Wednesday June 8 2011
- Jerk - 50% x 5, 55% x 4, 60% x 3
- Push Press - 60% x 5 x 3
- Back Squat - 60% x 6 x 3
Tuesday June 7 2011
- Hang Snatch - 60% x 3 x 3
- Hang Clean + power jerk - 60% x 3 x 3
- KB swing - 3 x 20; 1 min rest
Monday June 6 2011
- Power Snatch - 50% x 5, 55% x 4, 60% x 3
- Snatch Balance - 60% x 3 x 3
- Floating halting (hip) snatch high-pull - 60% x 3 x 3
- Snatch pull on riser - 70% x 3 x 3
This will be an easy transition week. Recover from the previous cycle and/or prepare for the next one by practicing the exercises that will be used.
Sunday June 5 2011
Rest Day
Saturday June 4 2011
- Snatch - max
- Clean & Jerk - max
- Front or Back squat - max
Rest 10 minutes between lifts, but stay warm.
Friday June 3 2011
Rest Day
Thursday June 2 2011
- Snatch - 70% x 1
- Clean & Jerk - 70% x 1
Wednesday June 1 2011
- Snatch - 80% x 1
- Clean & Jerk - 80% x 1
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