Saturday, April 30, 2011


Saturday May 16 2009

  • Snatch - heavy single
  • Clean & jerk - heavy single
  • Front squat - heavy single
5 rounds for time of:
50 m sprint
8 kipping pull-ups

Thursday, April 28, 2011

  • Snatch balance - heavy single
  • Jerk - 70% x 3 x 3
  • Muscle snatch - 75% x 2 x 3
  • Mid-hang snatch - 60% x 3 x 2; 65% x 2 x 2

3 rounds for time of:
300 m row
10 Turkish get-ups (5/side) - 30% BW

Wednesday, April 27, 2011


  • Clean & jerk - 80% x 1 x 3
  • Snatch - 70% x 1 x 3
  • Clean deadlift - 109% (of clean) x 2 x 3
  • Back squat - 87% x 1 x 5; follow each set with 3 box jumps
  • Knees to elbows - 3 x 15
  • KB sidebend - 3 x 10/side
  • Tuesday, April 26, 2011

    • Jerk - heavy single; 90% x 1; 80% x 1 x 2
    • Push press - 84% x 3 x 3
    • Muscle snatch - heavy single

    3 rounds for time of:
    20 kipping pull-ups
    10 overhead sandbag throws

    Monday, April 25, 2011

    Monday May 11 2009

    • Snatch - 80% x 1 x 3
    • Clean & jerk - 70% x 1 x 3
    • Snatch pull - 100% (of snatch) x 2 x 3
    • Front squat - 87% x 1 x 5
    • Weighted GHD sit-ups - 3 x 10

    Week 5

    Thursday, April 14, 2011


    • Jerk - 80% x 2 x 2; 85% x 2 x 2
    • Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3
    • Snatch push press - 70% (of snatch) x 5; 75% x 5; 80% x 5 x 2

    7 rounds for time:
    5 kipping pull-ups
    5 box jumps

    Wednesday, April 13, 2011

    • Back squat - 81% x 3 x 5
    • Power snatch + snatch - 50% x 2 sets; 55% x 2 sets; 60% x 3 sets
    • Clean pull - 97% x 3 x 3
    • Clean deadlift - 105% x 3 x 3
    • Weighted GHD sit-ups - 3 x 10

    Tuesday, April 12, 2011

    • Muscle snatch - heavy single
    • Snatch balance - heavy single

    3 rounds for time of:
    8 DB push press - 30% BW each
    12 kipping pull-ups
    16 KB swings - 40% BW

    Monday, April 11, 2011


    • Clean & jerk - 75% x 1 x 3
    • Snatch pull - 97% x 3 x 3
    • Snatch deadlift - 105% x 3 x 3
    • Front squat - 81% x 3 x 5
    • Stiff-legged DL - 3 x 5

    Week 3

    Saturday, April 9, 2011

    • Snatch - heavy single
    • Clean & jerk - heavy single
    • Back squat - heavy single
    • Stiff-legged deadlift - 3 x 5 heavy
    3 rounds for time:
    10 burpees
    10 kipping pull-ups

    Thursday, April 7, 2011

    Thursday April 23 2009

    • Hang muscle snatch - 75% x 3 x 3
    • Snatch - 60% x 3 x 3
    • Clean & jerk - 60% x 2 x 3
    3 rounds for time:
    10 sandbag Zercher cleans - 50% BW
    50 m farmers walk - 40% BW/side
    10 Turkish get-ups - 25% BW sandbag on shoulder

    Wednesday, April 6, 2011

    Wednesday April 22 2009

    • Clean & jerk - 75% x 1 x 4
    • Clean pull - 95% (of clean) x 3 x 3
    • Clean deadlift - 103% (of clean) x 3 x 3
    • Back squat - 78% x 3 x 5
    • Hanging leg raise - 3 x 15

    Tuesday, April 5, 2011

    Tuesday April 21 2009

    • Overhead squat - heavy single
    • Muscle snatch - heavy single
    • Power snatch - 80% x 1 x 4
    3 rounds for time of:
    100 m sprint
    10 broad jumps
    20 kipping pull-ups

    Monday, April 4, 2011

    • Snatch - 75% x 1 x 4
    • Snatch pull - 95% x 3 x 3
    • Snatch deadlift - 103% x 3 x 3
    • Front squat - 78% x 3 x 5
    • Windmill - 3 x 5/side

    Week 2

    Saturday, April 2, 2011

    Snatch - Max for Day
    Clean and Jerk - Max for Day
    Front Squat - Max for Day


    25-20-15-10
    Pullups
    Sit ups
    • Snatch - heavy single
    • Clean & jerk - heavy single
    • Front squat - heavy single

    25-20-15-10 reps for time:
    Kipping pull-ups
    Knees to elbows