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Tuesday January 31 2012
 Power Snatch  80% x 1 x 8
 Power Clean & Jerk  80% x 1 x 8
3 sets: Box Jump x 3 Pullups x 15 30 sec rest
Monday January 30 2012
 Snatch  70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1
 Clean & Jerk  70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 85% x 1
 Clean Pull  90% x 2, 95% x 2, 100% x 2
 Front Squat  80% x 2, 85% x 1 x 2
Week 5 of 6
Sunday January 29 2012
Rest Day
Saturday January 28 2012
 Snatch  50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
 Clean & jerk  50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
 Front squat  heavy single
Friday January 27 2012
Rest Day
Thursday January 26 2012
 Jerk balance  55% (of jerk) x 3 x 4
 Split push press behind neck  60% (of jerk) x 3 x 4
 Hang power snatch (below knee)  65% (of snatch) x 2 x 2, 70% x 2 x 2
 Pin back squat (just above parallel)  60% (of back squat) x 3 x 4
3 sets; no rest: 10 1arm DB split snatch/arm 200 m row
Wednesday January 25 2012
 Block snatch pull + snatch (below knee)  80% x 1+1 x 2, 85% x 1+1 x 2
 Block clean pull + clean (below knee)  80% x 1+1 x 2, 85% x 1+1 x 2
 Snatch pull  90% (of snatch ) x 3 x 4
 Front squat  75% x 2 x 5
Tuesday January 24 2012
 Jerk  70% x 3, 75% x 3, 80% x 2, 85% x 2, 90% x 2
 Hang power clean (below knee)  65% (of clean) x 2 x 2, 70% x 2 x 2
 Heaving snatch balance  65% (of snatch) x 3, 70% x 3 x 2
5 sets; no rest: 5 pushups 5 KB swings 5 pullups
Monday January 23 2012
 Block snatch pull + snatch (midthigh)  75% x 1+1 x 2, 80% x 1+1 x 2
 Block clean pull + clean (midthigh)  75% x 1+1 x 2, 80% x 1+1 x 2
 Clean pull  90% x 3 x 4
 Pause back squat  65% x 3 x 2, 70% x 3 x 3
Week 4 of 6
Sunday January 22 2012
Rest Day
Saturday January 21 2012
 Snatch  50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
 Clean & jerk  50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
 Front squat  80% x 3 x 5
For 5 minutes: 100 m row 5 burpees
Friday January 20 2012
Rest Day
Thursday January 19 2012
 Push press + jerk  65% (of jerk) x 2+1 x 2, 70% x 2+1 x 2
 Hang power snatch (below knee)  60% (of snatch) x 3 x 3
 Pin back squat (just above parallel)  55% (of back squat) x 3 x 3, 60% x 3 x 2
3 sets; no rest: 2 min jump rope 3 (1 KB clean + 5 push press)/arm
Wednesday January 18 2012
 Block snatch pull + snatch (below knee)  75% x 2(1+1) x 2, 80% x 2(1+1) x 2
 Block clean pull + clean (below knee)  75% x 2(1+1) x 2, 80% x 2(1+1) x 2
 Snatch deadlift to hip + snatch pull  80% (of snatch ) x 3+1 x 4
 Front squat  70% x 2 x 2, 75% x 2 x 4
Tuesday January 17 2012
 Jerk  70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 x 3
 Hang power clean (below knee)  60% (of clean) x 3 x 3
 Heaving snatch balance  65% (of snatch) x 4 x 3
4 sets; no rest: 10 KB swings 10 DB chainsaw rows/arm
Monday January 16 2012
 Block snatch pull + snatch (midthigh)  70% x 2(1+1) x 2, 75% x 2(1+1) x 2
 Block clean pull + clean (midthigh)  70% x 2(1+1) x 2, 75% x 2(1+1) x 2
 Clean deadlift to midthigh + clean pull  80% x 3+1 x 4
 Pause back squat  65% x 4 x 5
Week 3 of 6
Sunday January 15 2012
Rest Day
Saturday January 14 2012
 Snatch  50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
 Clean & jerk  50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
 Front squat  65% x 3 x 2, 75% x 3 x 2, 80% x 3 x 3
3 sets; 3 min rest: 200 m sprint
Friday January 13 2012
Rest Day
Thursday January 12 2012
 Push press + jerk  60% (of jerk) x 3+1 x 2, 65% x 3+1 x 3
 Hang power snatch (below knee)  50% (of snatch) x 3 x 2, 60% x 3 x 2
 Muscle snatch  40% (of snatch) x 3 x 3
 Pin back squat (just above parallel)  50% (of back squat) x 3 x 2, 55% x 3 x 2
For 7 minutes: Max consecutive pullups Max consecutive pushups No failed reps!
Wednesday January 11 2012
 Block snatch pull + snatch (below knee)  75% x 2(1+1) x 5
 Block clean pull + clean (below knee)  75% x 2(1+1) x 5
 Snatch deadlift to knee + snatch pull  75% (of snatch ) x 3+1 x 3, 80% x 3+1 x 2
 Front squat  65% x 3 x 2, 70% x 3 x 2, 75% x 3 x 2
Tuesday January 10 2012
 Jerk  65% x 3, 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2
 Hang power clean (below knee)  50% (of clean) x 3 x 2, 60% x 3 x 2
 Snatch push press + overhead squat  70% x 3+2, 75% x 3+2 x 2
3 sets; no rest: 10 KB snatch/arm 10 topside halfmoons/side
Monday January 9 2012
 Block snatch pull + snatch (midthigh)  70% x 2(1+1) x 5
 Block clean pull + clean (midthigh)  70% x 2(1+1) x 5
 Clean deadlift to knee + clean pull  75% x 3+1 x 2, 80% x 3+1 x 3
 Pause back squat  60% x 5 x 3, 65% x 5 x 3
Week 2 of 6
Sunday January 8 2012
Rest Day
Saturday January 7 2012
 Snatch  50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
 Clean & jerk  50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
 Front squat  65% x 3 x 2, 75% x 3 x 2, 80% x 3, 85% x 3
4 sets; no rest: 10 DB push press 10 DB chainsaw rows/arm
Friday January 6 2012
Rest Day
Thursday January 5 2012
 Push press + jerk  50% (of jerk) x 3+1 x 2, 60% x 3+1 x 2, 65% x 3+1 x 2
 Hang power snatch (below knee)  50% (of snatch x 3 x 4
 Muscle snatch  35% (of snatch) x 3 x 4
 Pin back squat (just above parallel)  50% x 3 x 2, 55% x 3 x 2, 60% x 3 x 2
3 sets; no rest: 400 m row 15 dips
Wednesday January 4 2012
 Block snatch pull + snatch (below knee)  70% x 2(1+1) x 3, 75% x 2(1+1) x 2
 Block clean pull + clean (below knee)  70% x 2(1+1) x 3, 75% x 2(1+1) x 2
 Snatch deadlift to knee + snatch pull  65% (of snatch ) x 3+1 x 3, 70% x 3+1 x 2
 Pause back squat  65% x 5 x 2, 70% x 5 x 4
Tuesday January 3 2012
 Jerk  60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2
 Hang power clean (below knee)  50% (of clean) x 3 x 4
 Snatch push press + Overhead squat  65% (of snatch) x 3+2 x 3
4 sets; no rest: 8 1arm KB swings/arm 8 pullups
Monday January 2 2012
 Block snatch pull + snatch (midthigh)  65% x 2(1+1) x 3, 70% x 2(1+1) x 2
 Block clean pull + clean (midthigh)  65% x 2(1+1) x 3, 70% x 2(1+1) x 2
 Clean deadlift to knee + clean pull  65% x 3+1 x 3, 70% x 3+1 x 2
 Front Squat  60% x 3 x 2, 65% x 3 x 2, 70% x 3 x 2
This will be a tough cycle. Be smart with restoration and cut back on sets or weight if you find you're not recovering adequately (feeling tired is fine; missing prescribed lifts is a better indicator).
Week 1 of 6
Sunday January 1 2012
Rest Day
