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Wednesday November 30 2011
- Mid-hang clean - 65% x 2 x 6
- Clean Pull - 90% x 4 x 5
- Snatch balance - heavy single
3 sets; no rest:
10 burpees
10 DB chainsaw rows/arm
Tuesday November 29 2011
- Snatch - 90% x 1 x 3
- Clean & Jerk - 90% x 1 x 3
- Back squat - 85% x 3 x 3
- Good morning (wide stance, straight knee) - 3 x 6
Monday November 28 2011
- Mid-hang snatch - 65% x 2 x 6
- Power jerk - 65% x 2 x 6
- Snatch pull - 90% x 4 x 5
3 sets; no rest:
10 sandbag power clean + push press
10 pull-ups
Week 2 of 6
Sunday November 27 2011
Rest Day
Saturday November 26 2011
- Snatch - 80% x 1 x 5
- Clean & Jerk - 80% x 1 x 5
- Pause back squat - heavy triple
- SLDL - 3 x 5
Friday November 25 2011
Rest Day
Thursday November 24 2011
- Snatch - 80% x 1 x 5
- Clean & Jerk - 80% x 1 x 5
- Front squat - 85% x 3 x 3
Wednesday November 23 2011
- 3-position clean - 65% x 5 sets
- Clean pull - 85% x 5 x 5
- Snatch balance - heavy single
3 sets:
20 topside halfmoons (10/side)
500 m row
1 min rest
Tuesday November 22 2011
- Snatch - 80% x 1 x 5
- Clean & Jerk - 80% x 1 x 5
- Back squat - 75% x 5 x 5
- Good morning (wide stance, straight knee) - 3 x 8
Monday November 21 2011
- 3-position snatch - 65% x 5 sets
- 2 power jerk + 1 jerk - 65% x 5 sets
- Snatch Pull - 85% x 5 x 5
4 sets; no rest:
6 Behind the neck push press
10 pull-ups
Week 1 of 6
This will be a short 6-week cycle that runs in 2 3-week waves. Adjust weights if needed to account for technical limitations, e.g. if an 80% snatch is very easy for you, bump up the weight to something that's challenging for 5 singles but not maximal. Snatch and clean pull weights in such a case will also need to be increased. Make sure to throw in ab and lower back work as needed 2-4 days/week.
Sunday November 20 2011
Rest Day
Saturday November 19 2011
- Snatch - max
- Clean & jerk - max
- Front squat - max
Friday November 18 2011
Rest Day
Thursday November 17 2011
- Power snatch - 60% x 1 x 8
- Power clean & jerk - 60% x 1 x 8
Wednesday November 16 2011
- Snatch - 80% x 1 x 3
- Clean & Jerk - 80% x 1 x 3
- Snatch Pull - 90% x 2 x 3
Tuesday November 15 2011
- Power snatch - 70% x 1 x 5
- Power clean & jerk - 70% x 1 x 5
- Clean Pull - 90% x 2 x 3
3 sets; no rest:
300 m row
15 KB swings
Monday November 14 2011
- Snatch - 80% x 1 x 2, 85% x 1, 90% x 1
- Clean & Jerk - 80% x 1 x 2, 85% x 1, 90% x 1
- Front squat - 80% x 2, 85% x 1 x 2
Week 4 of 4
Sunday November 13 2011
Rest Day
Saturday November 12 2011
- Snatch - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
- Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2
- Front squat - heavy single; 90% x 1
3 sets; no rest:
5 box jump
15 pull-ups
Friday November 11 2011
Rest Day
Thursday November 10 2011
- Hang snatch (below knee) - 75% x 2, 80% x 2, 85% x 1 x 3
- Hang clean (below knee) - 75% x 2, 80% x 2, 85% x 1 x 3
- Heaving snatch balance - 4 x 1; add weight from last wk
3 sets; no rest:
10 1-arm KB swings/side
15 push-ups
Wednesday November 9 2011
- Clean & Jerk - 5 x 1 (~80-90%)
- Clean pull - 4 x 2
- Front squat - 5 x 1
Aim to add weight from what you used last week.
Tuesday November 8 2011
- Power clean + power jerk - 75%, 80%, 80%+ x 3
- Power snatch + snatch - 75%, 80%, 80%+ x 3
4 sets; no rest:
10 topside plate halfmoons
10 HLR
On both lifting exercises, perform one set at each percentage. After the first set with 80%, try to increase the weight for 3 more sets. You can take it up to a max effort if you're feeling good.
Monday November 7 2011
- Snatch - 5 x 1 (~80-90%)
- Snatch pull - 4 x 2
- Pause back squat - 5 x 1
Aim to add weight to each exercise from what you used last week.
Week 3 of 4
Sunday November 6 2011
Rest Day
Saturday November 5 2011
- Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
- Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1, 90% x 1
- Front squat - heavy single; 90% x 1 x 2
For 5 minutes:
5 sandbag power clean
5 sandbag push press
5 sandbag bent row
Friday November 4 2011
Rest Day
Thursday November 3 2011
- Hang snatch (below knee) - 75% x 2 x 3, 80% x 2 x 2
- Hang clean (below knee) - 75% x 2 x 3, 80% x 2 x 2
- Heaving snatch balance - 4 x 2; add weight from last wk
3 sets; no rest:
20 topside plate halfmoons
5 T-push-up/side
Wednesday November 2 2011
- Clean & Jerk - 5 x 2(~75-85%)
- Clean pull - 4 x 3
- Front squat - 4 x 2
Aim to beat the weights you used last week for these exercises.
Tuesday November 1 2011
- Power clean + power jerk - 75% x 3 sets, 80% x 2 sets
- Power snatch + snatch - 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1
3 sets; no rest:
20 KB swings
10 pull-ups
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