2013
| 2012
| 2011
| 2010
| 2009
| 2008
| 2007
|
|
Monday October 31 2011
- Snatch - 5 x 2 (~75-85%)
- Snatch pull - 4 x 3
- Pause back squat - 5 x 2
Aim to add weight to each exercise from what you used last week.
Week 2 of 4
Sunday October 30 2011
Rest Day
Saturday October 29 2011
- Snatch - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
- Clean & Jerk - 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3
- Front squat - heavy single; 90% x 1 x 2
4 sets; no rest:
10 KB swings
10 DB chainsaw row/arm
Friday October 28 2011
Rest Day
Thursday October 27 2011
- Hang snatch (below knee) - 75% x 2 x 5
- Hang clean (below knee) - 75% x 2 x 5
- Heaving snatch balance - 4 x 3
For 5 minutes:
1-Arm KB clean + push press x 5/arm
5 lateral lunge/leg
Wednesday October 26 2011
- Clean & Jerk - 5 x 3 (~70-80%)
- Clean pull - 4 x 4
- Front squat - 4 x 2
Feel out weights for each exercise that are challenging but not max efforts.
Tuesday October 25 2011
- Power snatch + snatch - 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
- Power clean + power jerk - 75% x 5 sets
3 sets; no rest:
400 m row
10 push press behind the neck
Monday October 24 2011
- Snatch - 5 x 3 (~70-80%)
- Snatch pull - 4 x 4
- Pause back squat - 4 x 3
Feel out weights for each exercise that are challenging but not max efforts.
This will be a quick 4-week cycle working to max snatch and CJs on Saturday of week 4.
Week 1 of 4
Sunday October 23 2011
Rest Day
Saturday October 22 2011
- Snatch - singles by feel; no more than 10 above 60%
- Clean & jerk - singles by feel; no more than 10 above 60%
- Clean Pull - 80% x 2 x 3
3 sets; no rest:
10 KB swings
10 push-ups
Friday October 21 2011
- Snatch - 60% x 2 x 3, 65% x 2 x 2, 70% x 1 x 3
- Clean & Jerk - 60% x 2 x 3, 65% x 2 x 2, 70% x 1 x 3
- Back squat - 60% x 5, 65% x 3, 70% x 3 x 2
Thursday October 20 2011
Rest Day
Wednesday October 19 2011
- Hang power clean (below knee) - 50% (of clean) x 2 x 3
- Push press + jerk - 50% (of jerk) x 3+1 x 5
- Front squat - 60% x 3, 65% x 3, 70% x 3
Tuesday October 18 2011
- Hang power snatch (below knee) - 50% (of sn) x 2 x 3
- Snatch push press + OHS - 60% (of snatch) x 3+2 x 5
3 sets; 1 min rest:
500 m row (80% effort)
Monday October 17 2011
- Snatch pull - 70% x 3 x 3
- Clean pull - 70% x 3 x 3
- Back squat - 70% x 3 x 3
This is an easy week to recover from the last cycle.
Sunday October 16 2011
Rest Day
Saturday October 15 2011
- Snatch - max
- Clean & jerk - max
- Front or back squat - max
Rest 10-15 minutes between exercises, but stay warm.
Friday October 14 2011
Rest Day
Thursday October 13 2011
- Snatch - 60% x 1 x 5
- Clean & jerk - 60% x 1 x 5
- Box jump - 3 x 3
Wednesday October 12 2011
- Snatch - 80% x 1 x 3
- Clean & jerk - 80% x 1 x 2
- Snatch pull - 85% x 2, 90% x 2 x 2
- Front squat - 80% x 1
Tuesday October 11 2011
- Snatch - 70% x 1 x 5
- Clean & jerk - 70% x 1 x 5
- Box jump - 3 x 5
Monday October 10 2011
- Snatch - 85% x 1 x3
- Clean & Jerk - 85% x 1 x 2
- Clean pull - 85% x 2, 90% x 2 x 2
- Front squat - 85% x 1
Week 18 of 18
Sunday October 9 2011
Rest Day
Saturday October 8 2011
- Snatch - heavy single, 85% x 1
- Clean & Jerk - heavy single, 85% x 1
- Back squat - 90% x 1
- Good morning - mod wt. 3 x 5
Friday October 7 2011
Rest Day
Thursday October 6 2011
- Snatch - 80% of Wed HS x 1 x 5
- Clean & Jerk - 80% of Wed HS x 1 x 5
3 sets; no rest:
12 DB muscle snatch
12 sandbag push press
5 box jumps
Wednesday October 5 2011
- Clean & Jerk - heavy single; 80% x 1 x 3
- Snatch - heavy single; 80% x 1 x 3
- Snatch pull - 2RM, 95% x 2
- Front squat - heavy single; 90% x 1 x 2
Tuesday October 4 2011
- Snatch - 80% of Mon HS x 1 x 5
- Clean & Jerk - 80% of Mon HS x 1 x 5
4 sets; no rest:
15 KB swings
10 pull-ups
Monday October 3 2011
- Snatch - heavy single; 80% x 1 x 3 OTM
- Clean & Jerk - heavy single; 80% x 1 x 3 OTM
- Clean Pull - 2RM, 95% x 2
- Front squat - heavy single; 90% x 1 x 2
Week 17 of 18
Sunday October 2 2011
Rest Day
Saturday October 1 2011
- Snatch - heavy single; 80% x 1 x 3 OTM
- Clean & Jerk - heavy single; 80% x 1 x 3 OTM
- Back squat - heavy single; 85% x 2 x 2
|