Monday, June 27, 2011

  • Jerk behind the neck - heavy 3; 95% x 3, 90% x 3
  • Push Press - heavy 6, 95% x 6, 90% x 6
  • Back squat - heavy 6, 95% x 6, 90% x 6
  • Jerk dip squat - heavy 6, 95% x 6, 90% x 6

Saturday, June 25, 2011

Snatch -3RM; 90% x 3
Clean and Jerk - 3+1 RM; 90% x 3+1
Front Squat - 5RM; 90% x 5
Good Morning -8RM; 90% x 8
Bench Press 3x3 increasing load

Wednesday, June 22, 2011

  • Pause Jerk - 5RM, 95% x 5, 90% x 5
  • OHS + snatch push press - 4+4 RM, 95% x 4+4, 90% x 4+4
  • Back squat - 100% of Mon's heavy BS set x 5 x 3
  • Pause back squat - 80% of today's BS wt x 3 x 3
  • Tuesday, June 21, 2011

    • Power Clean - 5RM, 95% x 5, 90% x 5
    • Heaving snatch balance - 5RM; 95% x 5, 90% x 5
    • Clean Pull - 8RM; 95% x 8, 90% x 8
    5 sets; no rest:
    10 push ball (6-8# ball max - quick cycle time)
    5 pull-ups

    Monday, June 20, 2011

    • Jerk behind the neck - 5RM; 95% x 5, 90% x 5
    • Push Press - 8RM; 95% x 8, 90% x 8
    • Back Squat - 8RM; 95% x 8, 90% x 8
    • Jerk dip squat - 8RM, 95% x 8, 90% x 8
    This week your top weights should be maximal efforts for the prescribed number of reps. Avoid failed reps as much as possible. On postural exercises, e.g. jerk dip squats, pulls, etc., push the weights, but not past reasonably correct positioning.

    Week 2 of 18

    Wednesday, June 15, 2011

    • Pause Jerk - heavy 5, 95% x 5, 90% x 5
    • OHS + snatch push press - heavy 4+4, 95% x 4+4, 90% x 4+4
    • Back squat - 100% of Mon's heavy BS set x 5 x 3
    • Pause back squat - 80% of today's BS wt x 3 x 3
    Pause jerk: pause in the bottom of the dip for 2 sec before driving and finishing the jerk

    Tuesday, June 14, 2011

    • Power Clean - heavy 5, 95% x 5, 90% x 5
    • Heaving snatch balance - heavy 5; 95% x 5, 90% x 5
    • Clean Pull - heavy 8; 95% x 8, 90% x 8
    3 sets; no rest:
    15 KB swings
    15 pull-ups

    Monday, June 13, 2011

    • Jerk behind the neck - heavy 5; 95% x 5, 90% x 5
    • Push Press - heavy 8; 95% x 8, 90% x 8
    • Back Squat - heavy 8; 95% x 8, 90% x 8
    • Jerk dip squat - heavy 8, 95% x 8, 90% x 8
    This week, you will need to feel out the top weights for each exercise ("heavy X" reps). These should not be maximal efforts, but challenging. The percentages that follow are of that heaviest set. Throw in ab work at least 3 times during the week.