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Saturday June 30 2012

  • Back Squat - 80% x 3 x 5
  • Snatch - heavy single; 75% (of HS) x 2 x 3
  • Clean & Jerk - heavy single; 75% (of HS) x 2+1 x 3
  • Weighted Lunge - 3 x 8/leg




Friday June 29 2012

Rest Day




Thursday June 28 2012

  • Power Clean + Clean + Jerk - 70% (of CJ) x 1+1+1 x 5
  • MId-Hang Snatch - 65% x 3 x 5
  • Snatch Push Press + Overhead Squat - 75% (of snatch) x 5+1 x 3
3 sets; no rest:
4 (1 KB clean + 3 push press) / arm
12 KB chainsaw row / arm





Wednesday June 27 2012

  • Front Squat - 70% x 2 x 5
  • Clean Pull - 90% (of clean) x 3 x 5
  • Halting Clean Deadlift - 85% (of clean) x 3 x 3
  • Good Morning - 3 x 5




Tuesday June 26 2012

  • Snatch + Pause Overhead Squat - 70% x 3+1 x 5
  • Power Clean + Power Jerk - 75% (of PC) x 2(1+1) x 5
  • Push Press - 75% x 5 x 3
4 sets; no rest:
6 DB hang power snatch / arm
10 pull-ups





Monday June 25 2012

  • Back Squat - 75% x 3 x 5
  • Snatch Pull - 90% (of snatch) x 3 x 5
  • Halting Snatch Deadlift (upper thigh) - 85% (of snatch) x 3 x 3
  • SLDL - 3 x 5
Week 2 of 6



Sunday June 24 2012

Rest Day




Saturday June 23 2012

  • Back Squat - 75% x 3 x 5
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Weighted Lunge - 3 x 5/leg




Friday June 22 2012

Rest Day




Thursday June 21 2012

  • Power Clean + Clean + Jerk - 65% (of clean) x 1+1+1 x 4
  • Mid-Hang Snatch - 60% x 3 x 4
  • Snatch Push Press + Overhead Squat - 70% (of snatch) x 4+1 x 3
3 sets: no rest:
10 DB hang power clean + push press
1 rope climb (or 10 rope pull-ups)





Wednesday June 20 2012

  • Front Squat - 65% x 2 x 5
  • Clean Pull - 85% (of clean) x 3 x 2, 90% x 3 x 2
  • Halting Clean Deadlift (mid-thigh) - 75% (of clean) x 3 x 3
  • Good Morning - 3 x 5




Tuesday June 19 2012

  • Snatch + Pause Overhead Squat - 65% x 2+1 x 3, 70% x 2+1 x 2
  • Power Clean + Power Jerk - 70% (of PC) x 2(1+1) x 4
  • Push Press - 75% x 5 x 3
With no rest:
600 m row
10 bent row
400 m row
10 bent row
200 m row
10 bent row




Monday June 18 2012

  • Back Squat - 70% x 3 x 5
  • Snatch Pull - 85% (of snatch) x 3 x 2, 90% x 3 x 2
  • Halting Snatch Deadlift (upper thigh) - 75% (of snatch) x 3 x 3
  • SLDL - 3x5
Week 1 of 6

This is a 6-week preparatory cycle.




Sunday June 17 2012

Rest Day




Saturday June 16 2012

  • Snatch - max
  • Clean & Jerk - max
  • Front squat - max




Friday June 15 2012

Rest Day




Thursday June 14 2012

  • Mid-Hang Snatch - 70% x 1 x 6
  • Power Clean & Power Jerk - 75% x 1 x 6




Wednesday June 13 2012

  • Snatch - heavy single; 85% of HS x 1 x 2
  • Clean & Jerk - heavy single; 85% of HS x 1 x 2
  • Back Squat - 80% x 1 x 3




Tuesday June 12 2012

  • Mid-Hang Snatch - 70% x 1 x 8
  • Power Clean & Power Jerk - 75% x 1 x 8
At 75% effort:
1000 m row




Monday June 11 2012

  • Snatch - heavy singe; 85% of HS x 1 x 3
  • Clean & Jerk - heavy single; 85% of HS x 1 x 3
  • Front Squat - HS; 90% of HS x 1 x 2
Week 4 of 4 (12 of 12)



Sunday June 10 2012

Rest Day




Saturday June 9 2012

  • Snatch - heavy single; 80% (of HS) x 1 x 3
  • Clean & Jerk - heavy single; 80% (of HS) x 1 x 3
  • Front Squat - heavy single; 85% x 2 x 2




Friday June 8 2012

Rest Day




Thursday June 7 2012

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 70% x 1 x 10
  • Power Clean & Power Jerk - 75% x 1 x 10
5 sets; no rest:
5 KB clean & push press / arm
5 1-arm KB swings / arm





Wednesday June 6 2012

  • Clean & Jerk - heavy single; 80% x 1 x 3
  • Snatch - heavy single; 80% x 1 x 3
  • Pause Back Squat - 75% x 3 x 3




Tuesday June 5 2012

  • Tall Snatch - 4 x 3
  • Mid-Hang Snatch - 70% x 1 x 10
  • Power Clean & Power Jerk - 75% x 1 x 10
3 sets; no rest:
5 (2 push-ups + 4 mountain climbers)
15 pull-ups





Monday June 4 2012

  • Snatch - heavy single; 80% (of HS) x 1 x 3
  • Clean & Jerk - heavy single; 80% (of HS) x 1 x 3
  • Front Squat - heavy single; 85% (of HS) x 2 x 2
Week 3 of 4 (11 of 12)



Sunday June 3 2012

Rest Day




Saturday June 2 2012

  • Snatch - heavy single; 75% (of HS) x 1 x 5
  • Clean & Jerk - heavy single; 75% (of HS) x 1 x 5
  • Front Squat - heavy single; 85% x 2 x 2




Friday June 1 2012

Rest Day