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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 pullups
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 pushups (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 4week 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 HighPull  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 chinups
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 HighPull  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
2015105 reps, no rest:
Chinups
Pushups
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 HIghPull  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
2468108642 reps of:
Pullups
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
