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Wednesday October 31 2012 Power Jerk - 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2, 70%x3) x 2 Press -  4 x 4 - challenging weight but smooth reps; no grinds 4 sets; no rest: 15 KB swings 10 pull-ups Tuesday October 30 2012 Power Snatch - 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3, 70%x2x3 Power Clean + Power Jerk (1+1) - 60% (of CJ), 65%, 70%, 75% x 3 sets, 70% x 2+1 x 3 sets Clean Pull - 85% (of cln) x 3, 95%x3, 100%x3x3 5 sets; 30 sec rest between sets: 10 push-ups (on DBs) 10 renegade rows/arm Monday October 29 2012 Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3 Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets Snatch Pull - 95% (of snatch) x 3, 100%x3x2, 105%x3x2 Front Squat - 60%x3, 70%x3, 80%x3, 85%x3x4 This next 4-week block is based on programming by Bob Takano. Check out his book here. Week 9 of 12 Sunday October 28 2012 Rest Day Saturday October 27 2012 Snatch - 65%x2, 70%x2, 75%x1, 80%x1, 85%x1x4 Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80%, 85% x 4 sets Back Squat - 70%x2, 75%x2, 80% x 2 x 2 Friday October 26 2012 Rest Day Thursday October 25 2012 Power Snatch - 70%x2, 75%x2, 80%x1x3 Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2 Jerk Bnk - 60%x2, 65%x2, 70%x2x3 3 sets; no rest: 10 KB swings 10 KB clean/arm 10 KB push press/arm Wednesday October 24 2012 Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80% x 3 sets Clean Pull - 90% (of cln) x 2, 95%x2, 100%x2 Front Squat - 70%x3, 75%x2x3 Tuesday October 23 2012 Power Clean - 70%x2, 75%x2, 80%x1x3 Power Jerk - 60% (of split jrk) x2, 65%x2, 70%x1x3 Push Press - 70%x3, 75%x3x2 Alternating 30 seconds of high effort and 30 seconds of low effort, row 1500 m Monday October 22 2012 Snatch - 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x3 Snatch Pull - 90% (of sn) x 2, 95%x2, 100%x2 Back Squat - 70%x3, 75%x3, 80%x2x3 Week 8 of 12 Sunday October 21 2012 Rest Day Saturday October 20 2012 Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single Back Squat 75% x3, 80%x3x2, 85%x3, 3RM Good Morning - 3x5 Press - 1RM Friday October 19 2012 Rest Day Thursday October 18 2012 Power Snatch - 70%x3, 75%x3, 80%x2, 85%x2, 2RM Snatch High-Pull - 75% (of sn) x3, 80%x3x3 Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1, 3+1RM 3 sets; no rest: 500 m row 15 chin-ups Wednesday October 17 2012 Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2 Front Squat - 70%x3, 75%x3, 80%x3, 85%x3, 3RM Tuesday October 16 2012 Power Clean - 70%x3, 75%x3, 80%x2, 85%x2, 2RM Power Jerk - 60% (of split jrk) x 3, 65%x3, 70%x2, 75%x2, 2RM Push Press - 70%x5, 75%x5, 80%x3, 85%x3, 3RM 5 sets; no rest: 8 KB swings 4 KB clean + push press/arm Monday October 15 2012 Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM Snatch Pull - 100% (of sn) x 3, 105% x3, 110%x3x2 Back Squat - 70%x4, 75%x4, 80%x4, 4RM SLDL - 3x5 Week 7 of 12 Sunday October 14 2012 Rest Day Saturday October 13 2012 Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single Back Squat 75% x3, 80%x3x2, 85%x3x2 Good Morning - 3x5 Press - 3x6 Friday October 12 2012 Rest Day Thursday October 11 2012 Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2 Snatch High-Pull - 75% (of sn) x3x2, 80%x3x3 Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1, 85%x3+1x2 20-15-10-5 reps, no rest: Chin-ups Push-ups Wednesday October 10 2012 Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1 x 3 Clean Pull - 100% (of cln) x 3 x 2, 105% x 3 x 2 Front Squat - 70%x3, 75%x3, 80%x3, 85%x3x2 Tuesday October 9 2012 Power Clean - 70%x3, 75%x3, 80%x2x2, 85%x2x2 Power Jerk - 60% (of split jerk) x 3, 65%x3, 70%x2x2, 75%x2x2 Push Press - 70%x5, 75%x5, 80%x3x3 7 sets; no rest: 5 DB power clean 5 DB push press 5 DB bent row Monday October 8 2012 Snatch - 60%x3, 65%x3, 70%x2, 75x2, 80% x 2 x 3 Snatch Pull - 100% (of sn) x 3x2, 105% x 3 x 2 Back Squat - 70%x4, 75%x4, 80%x4x3 SLDL - 3x5 Just like last week, increase the weights on the heaviest sets of each exercise if you're feeling good. Week 6 of 12 Sunday October 7 2012 Rest Day Saturday October 6 2012 Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single Back Squat 75% x3, 80%x3x4 Good Morning - 3x5 Press - 3x6 Friday October 5 2012 Rest Day Thursday October 4 2012 Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 4 Snatch HIgh-Pull - 75% (of snatch) x 3 x 5 Snatch Push Press + Overhead Squat - 70% x 5+1, 75% x 5+1, 80% x 3+1 x 3 3 sets; 1 min rest: 500 m row sprint 15 Kb swings Wednesday October 3 2012 Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4 Clean Pull - 100% (of clean) x 3 x 4 Front Squat - 70% x 3, 75% x 3, 80% x 3 x 3 Tuesday October 2 2012 Power Clean - 70%x3, 75%x3, 80% x 2 x 4 Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 2 x 4 Push Press - 70% x 5, 75% x 5, 80% x 3 x 3 2-4-6-8-10-8-6-4-2 reps of: Pull-ups Dips Monday October 1 2012 Snatch - 60%x3, 65%x3, 70%x2, 75x2x4 Snatch Pull - 100% (of sn) x 3 x 4 Back Squat - 75% x 4 x 5 SLDL - 3x5 Week 5 of 12