Wk 4: Clean & Jerk + OPT IWT: Hang Power Snatch & Plate Pushes

Tuesday 2-14

(Power) Clean & Jerk - 79% x 2, 82 x 1 x 2, 85% x 1 x 2
200-205-210-215-220
+
OPT Being Feb 4 2012
5 sets @ 100%:
3 tough hang power snatch - build per set
135-150-160-170-175
Airdyne sprint 20 sec @ 97% (45# plate pushes)
rest 4 min
+
Airdyne Max Cals in 5 min (DUers)
PM... maybe

Wk 4: Snatch, Front Squat, Pulls + Core

Friday 2-10

Snatch - 79% x 2, 82% x 1 x 2, 85% x 1 x 2

135-140-145-150-155
Front Squat - x 3 x 3
275-295-295-305-315x2
Snatch Pulls - 105% x 2 x 3
195 x 2 x 3
+
3 Sets:
GHD x 16
EXT x 16
Side Bends, 70# x 16 R/L

RPT: Press & Deadlift

Friday 2-10

Press, 4-6, 6-8, 8-10
230x4-215x6-200x7

Deadlift, 4-6, 6-8, 8-10
490x5-440x6-390x10

WK 3: Clean & Jerk, Back Squat, Pulls + Core

Thursday 2-9

Clean & Jerk - 76% x 3, 79% x 2 x 2, 82 x 1 x 2
195-200-205-210
Back Squat - x 4 x 6
335-335-345-355-365-375
Clean Pulls - 95% x 3 x 3
255 x 3 x 3
+
3 Sets:
Rev GHD Crunch x 19
Rev Hyper x 19
1/2 Moon x 26

Wk 3: Snatch Skill Day

Tuesday 2-7

High-Hang Power Snatch + OHS (2 sec pause in bottom) (1+1) x 3
95-95-95
High-Hang Snatch 65%-75% x 1 x 5
95-115-125-125-125-130
Push Press + Jerk 65%-75% (1+1) x 5
195-210-225-205-205
Halting Snatch Deadlift 80% x 3 x 3
150-150-150

Wk 3: Snatch, Front Squat, Pulls + Core

Monday 2-6

Snatch - 76% x 3, 79% x 2 x 2, 82% x 1 x 2
140-145-150
Front Squat - 75% x 4 x 6
295-F-275-280(3+1)-275x4x3
Snatch Pulls - 95% x 4 x 3
185x3 x 3
+
3 Sets:
GHD x 14
EXT x 14
Side Bends, 70# x 14 R/L

My back and core feel pretty taxed....

RPT: Press & Deadlift + SLDL, Wtd Sit-ups & Chins

Saturday 2-4

Press, 4-6, 6-8, 8-10
225x4, 215x6, 195x9
Deadlift, 4-6, 6-8, 8-10
490x4, 435x7, 380x10

3 Sets:
SLDL, 225#x8
Wtd Sit-ups, 70#x8
Pull/Chin-ups, 5/3/1

Wk 2: Halting DL, Clean & Jerk, Back Squat, Pulls + Core - Goodmornigs & Pull-ups

Thursday 2-2

Halting Clean Deadlift
135 x 5 x 3
Clean & Jerk - 73% x 3, 76% x 3 x 2, 79% x 3 x 2
185-190-(PC ->)195-200-205
Back Squat - 75% x 4 x 8
355 x 4 x 8
Clean Pulls - 95% x 4 x 3
245 x 4 x 3
+
Rev GHD Crunch x 17
Rev Hyper x 17

Goodmorings 135 x 10 x 2
DH Pull-ups, 7-7
1/2 Moon x 24 x 2

Wk 2: Snatch, Front Squat, Pulls + Core & Pull-ups

Tuesday 1-31

Snatch - 73% x 3, 76% x 3 x 2, 79% x 2 x 2
135-140-145
Front Squat - 75% x 4 x 8
275 x 4 x 8
Snatch Pulls - 95% x 4 x 3
175 x 4 x 3
+
3 Sets
GHD x 12
EXT x 12
Side Bends, 70# x 12 R/L
+
Wide Grip Dead Hang Pull-Ups, 7-7-7

Wk 1: Clean & Jerk, Back Squat, Pulls + Core

Sunday 1-29

Clean & Jerk - 70% x 3 x 2, 73% x 3 x 2, 76% x 3 x 2
180-185-190,195
Back Squat - 70% x 6 x 6
325 x 6 x 6
Clean Pulls - 70% x 5 x 3
235 x 5 x 3
+
3 Sets:
Inverted Hangs x 5
Rev Hyper x 15
DH Pull-ups, 7-6+1, 6+4
1/2 Moon x 20

Wk 1: Snatch, Front Squat, Pulls + Core

Saturday 1-28

Snatch - 70% x 3 x 2, 73% x 3 x 2, 76% x 3 x 2
130-135-140
Front Squat - 70% x 6 x 6
255 x 6 x 6
Snatch Pulls - 90% x 5 x 3
165 x 5 x 3
+
3 sets:
10 GHD
10 EXT
10 side bends r/l, 70#

Delaod: Clean Skill Day, Back Squat

Tuesday 1-17

Clean Segment Pull + Clean (1+1) x 5 @ 50-75%
135-140-145-150-155
3 Position Clean & Jerk (3+1) x 5 @ 65-75%
155-160-165-170-175
Back Squat x 3 x 5 + 5 Box Jumps
295-325-350-375-385

Deload: Snatch Skill Day, Front Squat, Pull-ups, HSPU

Monday 1-16

Snatch Segment Pull, x 4 x 5 @ 50-75%
95-110-110-125-135
3 Position Snatch (high to low) x 3 x 5 @ 65-75%
95-120-120-120-125-130
Front Squat x 2 x 3 @ 80%
235-255-275x3-295 x 2 x 3

Dead hang Pull-ups: 10-10-7-6
HSPU off Paralletes: 5-4-3-3

4 Sets:
Rev Hyper x 15
1/2 Moon x 20
Rev GHD x 15

RPT: Press & Deadlift

Friday 1-13
REVERSE PYRAMID TRAINING:

Press
225x4-205x6-185x9
Deadlift
480x7-425x9--370x11

I havent felt like this in a while... I miss it and I like it.  I am going to shoot for 4-6, 6-8, 8-10 from now on, I will keep the weight the same for the bottom end (4-6-8), add 5# for the middle (5-7-9) and 10# for the top end (6-8-10) of each set. 
Next time should look like this
Press 225 4-6, 215 6-8, 195 8-10
Deadlift 490 4-6, 435 6-8, 380 8-10