Gen.Cyc Wk 1: 3 Pos Sn & Cl, Sn Bal MFD,... Tire Flips & Sprints + Core

Tuesday 2-28

• 3-position snatch (high to low) - 65% x 3 sets
120 x 3 sets
• 3-position clean (high to low) - 65% x 3 sets
165 x 3 sets
• Snatch balance - max for day; 75% of that x 2 x 3
210 MFD, 155 x 2 x 3


PM
Tire Flips
20yds, rest 2 min x 4

Sprints
400, rest 4 min
300, rest 3 min
200, rest 2 min
100

3 sets:
A1. Ab wheel x 12
A2. KB side bend x 12, 70 #
1 set before, 2 after

Gen.Cyc Week 1: Sn + C&J @ 80% - Back Squat 5x5

Monday 2-27

• Snatch - 80% x 1 x 5
150-150-150-155-160
• Clean & Jerk - 80% x 1 x 5
200-205-205-205-205
• Back squat - 75% x 5 x 5
325 x 5 x 5

4 sets; no rest:
1-arm KB swing high-pull x 8/arm
1-arm KB push press x 8/arm
used a 40# KB

Push/Pull IWT's

Friday 2-24

4 rounds of
3 Push-Press
235-245-255-265x1-235
10 Burpees AFAP
rest 4 min b/t rounds
(Increase load each round making final round 100% effort)
+
4 rounds of:
3 DL TnG
475-485-495-505
25 Double Unders
rest 4 min b/t rounds
(Increase load each round making final round 100% effort)

Transition Week: Day 3

Thursday 2-23

• Clean + 2 front squat + jerk - 60% (of clean) x 5 sets
150 x 5 stes
• Front squat - 60% x 5, 65% x 5, 70% x 3
front rack, 165-180-195
arms crossed, 265x3-245x5-235x5
• Good morning - 3 x 8 light
135 x 8 x 3
• Sit-up - 60 total
unbroken
+
4 sets:
Plate Pushes, 45#  (Down and Back)
1 min rest

Transition Week: Day 2

Tuesday 2 -21

Snatch +2 OHS, 60% x 5 sets
110 x 5 sets
Snatch Pull, 80% x 3 x 3
150 x 3 x 3
Snatch Push Press, - 3 x 5
185-195-205
Planks 2 x 1 min
hollow rocks between

Transition Week: Day 1

A. Hang Power Snatch - 60% x 2 x 5
110 x 2 x 5
B. Hang Power Clean + Power Jerk - 60% x 2 x 5
150 (2+2) x 2 x 5
C. Back Squat - 60% x 10, 65% x 8. 70% x 8, 75% x 5
245-265-285-305D. Press - 3 x 8
165 x 8 x 3
+
3 sets:
Bent Row, 70# DBs - x 8
Sit-ups - x 15
Kettle Bell Swings, 55# - x 15

Back Squat, RDL & Goodmornings

Wednesday 2-15

A. Back Squat - x 3 x 5
340-355-365-375-385
B1. RDL - x 6 x 3
185-205-235
B2. Goodmornings x 6 x 3
135-185-205

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