11Nov13. Could this be the day.

A bit out of order, but thats ok.

1) 10 minutes to establish a 1RM Snatch Balance.

This is a Snatch Balance anyway possible. As a reference point, the goal is to Snatch Balance 120%-130% of your max Snatch.

2a) 3X3 Snatch Balances @ 80% of 1RM from #1 – rest 60 sec.
2b) 3X3 Snatch Pull from Boxes at Bottom of the Knee @ 110% of max Snatch – rest 60 sec.





Strength
2) 30 minutes to establish a 1RM HBBS.
Notes: The Snatch work should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

25Oct13: Friday. Snathc, C&J, Squat. You have it all.

BBG

1. 3X3 Snatch from Blocks @ top of knee – use a heavy “working” weight, rest as needed.
2. 3X2 Clean & Jerk from Blocks @ top of knee  - use a heavy “working” weight, rest as needed.

Strength
1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Strict Weighted Pullups – rest 60 sec.
3b) 3X8  Strict GH Raise  – rest 60 sec. 

22Oct13: TUESDAY= squat day

Strength
1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).
2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.
2a)  Body Weight Bench Press    5x ME

Example- week 10	10.21
day 1	1*5	60%	195	1*5	60%	150
	1*5	65%	210	1*5	65%	165
	1*5	70%	225	1*5	70%	175
	1*5	75%	245	1*5	70%	175

Conditioning
1:00 ME HSPU (regionals standard)
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME HSPU
2:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME HSPU

10sep13. Tuesday. Shit getting heavy

BBG

1) 10 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
2) 3X1 @ 90% of max from above – rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength
1) HBBS:

6	70%
6	80%
6	90%
6	95%

 2) Front Squat:

5	65%
4	75%
4	80%
4	80%

Conditioning
3 rounds for time of:
5 HSPU
20 Pullups
75 Double-Unders

06SEP13. Friday. Squat Day.

BBG   (Pick the OLY movement NOT done on WED)

1) Snatch from Blocks @ Power Position (DEMO VIDEO): Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets - rest as needed.

2) Clean & Jerk from Blocks @ Power Position (same position as Snatch - refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets - rest as needed.

Strength

1) HBBS: 1X6@65%, 1X6@75%, 2X6@80%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% - rest 60 sec.
2b) 4X3 Close Grip Bench Press (hands 12" apart) - heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
3b) 3X25   GHDs        

3c) 3x10   Glute Ham Raise

03Sep13. Tuesday. Squatting, Warning % are high.

BBG

1) 10 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Strength

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

Conditioning

3 rounds for time of:

50 Double-Unders
50' Walking OH Lunges 115/75#  (pick a manageable weight)
25 Burpees

27Aug13: Tuesday Squat Day

BBG

1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary).

Conditioning

7 rounds of:

30 sec. ME Row for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15'
30 sec. Rest
30 sec. ME KB #55
30 sec. Rest

23August13. Friday. WORK

BBG  (pick one OLY movement)

1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Weighted Pullups @ 50% of last week's heaviest weight – rest 60 sec.
3b) 3X20 GHDs

20aug13: Tuesday. Clean, squat, Run

BBG

1) 10 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

2) 3X1 @ 90% of max from above - rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength

1) Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% - rest 2 minutes.

2) Front squat: 1X5 @ 60%, 70%, 75%, 80% - rest 2 minutes.

Conditioning

5 X Run 800m - rest 1:1

16Aug13. Hellauva lot of work Friday.

BBG  (Pick one OLY movement)

1. Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets - rest as needed.
2. Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets - rest as needed.

Strength

1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% - rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12" apart) - heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X5 Strict Weighted Pullups – heaviest possible, rest 60 sec.
3b) 3X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

13Aug13- Tueday. Cleans and squats

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 - rest 90 sec.

Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% - rest as needed.

2a) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% - rest 90 sec.

Conditioning

10 minutes Farmers carry

Every 2 minutes, beginning at 2:00, 20 Burpees (basically, drop wherever you are).

06aug13

BBG
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Strength
1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.
2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.

Conditioning
10MIN DU 'practice'
1Min DUs
1Min Singles
Complete your 'number' in a minute and the remainder is rest.

Example-    30s.   30DUs, rest remainder of the minute.  30 singles, rest remainder of minu.  Repeat 5 times.

02Aug13: Ding, Ding, DIng, Ding. Test day. Test day

1) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

26July13. WK 3 squat day 3 of the cycle.

Strength

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 3/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

3 rounds for time of:

25m Sled Drag (facing forward, i.e. running style) 135/90#

       (I have a good idea for this involving blue mat, wooden box and weight)

20 Burpees
25m Sled Drag (facing forward, i.e. running style) 135:90# 
30 KB Snatch 16kg (15L/15R anyhow)

22July13. Monday. Last wk of this squat cycle.

BBG   (15min)

5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength  (20min)

Smolov 3/1 – Click Here for Smolov Calculator

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning   (15min)

5 rounds for reps/calories of:

30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

19July13: Friday. ENDING wk 2!

Strength

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

12 minute AMRAP of:

100' Burpee Broad Jump DEMO VIDEO
100' OH Walking Lunges 45/25# (plate)

17July13: Wed. Wk 2 of the sq cycle

Strength 1  (20min)

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG  (20 min)

1) 10 minutes to work to a max Power Snatch for the day, then:

2) 10 minutes to work to a max Power Clean & Jerk for the day, then:

**  I Need to know if you liked this better or the EMOM from last week.    *****

Strength 2

1a) 4XME strict pull lups -  rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 GHDs , rest 30 sec.

15July13. Monday. Week 2 (of 16) squat intensive weaks.

BBG   (15min)

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength   (20 min)

Smolov 2/1 – Click Here for Smolov Calculator

*If last week's squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning   (15min)

3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders

11JULY13: FRIDAY Continue the squat cycle.

Strength

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are "Russian style" Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor "The Enforcer" will be sent to your home.

10 July13: Wed. Squat, Squat, Squat.

Strength 1   (20min)

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG   (15min)

1)  EMOM for 5 minutes: 1 Snatch @ 90% of 1rm.

2)  EMOM for 5 minutes: 1 Clean & Jerk @ 85% of 1rm.

Strength 2   (15min)

1a) 4X5 Weighted Strict Pullups - heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper - heaviest possible, rest 30 sec.

Get as much done as you can, when time is up move on (except squats)