Workouts for the week of Oct 16

Monday
• Back squat – 84% x 3 x 10
• Snatch pull – 98% x 3 x 2
• Snatch deadlift – 108% x 3

Tuesday
• Power snatch – (65% x 1, 70%x 1, 75% x 1) x 3
• Jerk – heavy single
3 sets; no rest:
20 m farmer’s walk
5 Snatch push press – 76%

Wednesday
• Front squat – 81% x 3 x 10
• Clean pull – 98% x 3 x 2
• Clean deadlift – 108% x 3

Thursday
• Clean – (65% x 1, 70% x 1, 75% x 1) x 3
• Snatch balance – heavy single
With no rest:
Pull-ups – 10-8-6-4-2 reps
KB swing – 10-8-6-4-2 reps

Friday
Rest

Saturday
• Snatch – heavy single
• Clean & jerk – heavy single
• Front squat – heavy single
• Stiff-legged deadlift – 3 x 5

Sunday
Rest

Workouts for the week of Oct 9

Monday
• Back squat – 81% x 3 x 10
• Snatch pull – 96% (of snatch) x 3 x 2
• Snatch deadlift – 106% x 3 x 1

Tuesday
• Snatch – (65% x 1, 70% x 1, 75% x 1) x 3
• Jerk – heavy single
3 sets:
5 snatch push press – 73%; no rest
15 kipping pull-ups
1 min rest

Wednesday
• Front squat – 78% x 3 x 10
• Clean pull – 96% (of clean) x 3 x 2
• Clean deadlift – 100% (of clean) x 3 x 1

Thursday
• Power clean – (65% x 1, 70% x 1, 75% x 1) x 3
• Overhead squat – heavy single
4 sets; no rest:
12 DB hang high-pull
12 push-ups

Friday
Rest

Saturday
• Snatch – heavy single
• Clean & jerk – heavy single
• Back squat – heavy single
• Stiff-legged deadlift – 3 x 5

Sunday
Rest

Workouts Week of Oct 2

Week 2

Monday
• Back squat – 78% x 3 x 10
• Snatch pull – 93% (of snatch) x 3 x 2
• Snatch deadlift – 103% x 3 x 1

Tuesday
• Power snatch – (60% x 1, 65% x 1, 70% x 1) x 3
• Jerk – heavy single

3 sets:
5 snatch push press – 70%
10 DB chainsaw rows
15 Hanging leg raises
1 min rest

Wednesday
• Front squat – 75% x 3 x 10
• Clean pull – 93% (of clean) x 3 x 2
• Clean deadlift – 103% (of clean) x 3 x 1
• Sit-ups – 3 x max

Thursday
• Clean – (60% x 1, 65% x 1, 70% x 1) x 3
• Snatch balance – heavy single

3 sets; no rest:
15 pull-ups
10 KB clean & push press/arm

Friday
Rest

Saturday
• Snatch – 80-90% x 1
• Clean & jerk – 80-90% x 1
• Front squat – 80-90% x 1
• Stiff-legged deadlift – 3 x 5
Aim to hit one single on these lifts between 80-90% depending on
how you’re feeling. Don’t push it beyond what can be done techni-
cally well.

Sunday
Rest

Workouts Week Of Sept 25

Adapted From Greg Everett’s “Catalyst Athletics Book of Programs”:

10X3 SQUAT CYCLE

Monday
• Back squat – 10X3@75%
• Snatch pull – 3X2@90% (of snatch)
• Snatch deadlift – 3@100% (of snatch)
• Snatch push press – 3 x 5

Tuesday
• Muscle snatch – work quickly up to a heavy single
• Snatch (60% x 1, 65% x 1, 70% x 1) x 3
• Jerk – max for day
5 sets
10 push ups
10 DB Rows
10 DB PP

Wednesday
• Front squat – 75% x 3 x 10
• Clean pull – 90% (of clean) x 3 x 2
• Clean deadlift – 100% (of clean) x 3

Thursday
• Power clean – (60%x1, 65%x1, 70%x1) x 3
• Overhead squat – max for the day
4 sets; no rest:
15 DB muscle snatch
15 pull-ups

Friday
Rest
Saturday
• Snatch – max
• Clean & jerk – max
• Back squat – max (no misses)
• Stiff-legged deadlift – 3 x 5

Sunday
Rest

Workouts week of Sept 18

 

SN singles up to 80% with nothing but perfect technique – 15 min

DE BKSQ 10X2 OTM @ 50%

Tall jerk – singles – 12 min

 

Conditioning

CNJK singles up to 80% with nothing but perfect technique – 15 min

SN Pull 6X3@95%

DE BN 10X3 OTM @ 50%

Pull Ups 3X MR

 

Core

SN up to 50% perfect technique only – 12 min

CNJK up to 50% only perfect technique – 12 min

 

Conditioning

Bar work – mobility – stretching only – literally – thats it – if I see a plate on your bars, I will flip my *%$#@&! Max SN and CNJK meet style

Workouts for the week of Sept 11

 

SN(BX) @ 70, 75, 80, 85, 90, 94, 97%

BKSQ 1RM

Tall JK – 7 singles

RDL – 6X3

 

 

CN(BX) @ 70, 75, 80, 85, 90, 94, 97%

SN PULL 6X3@105%

BN 1RM

W Pull Ups 1RM

 

Core

SN+OHSQ Max for the day

CN Pull 6X3 @ 105%

DB PR 4X8

W Dips 1RM

 

 

Posterior Chain Accessory Work

SN DR

PCN 1RM

PR 1RM

DB Row 3X10

 

Lifters choice 3X12

Bis/Tris

Calves

SN @ 70, 75, 80, 85, 90, 94, 97%

CNJK @ 70, 75, 80, 85, 90, 94, 97%

FRSQ 1RM

 

Core

Workouts for the week of Sept 4

 

3 Pos SN (top Down) up to 85%

BKSQ 6X3 @ 68, 72, 77, 82, 86, 90%

Tall JK 6X3

RDL 6X3

 

Anterior Chain Accessory Work

3 Pos CN top down up to 85%

JK(BX) 6X3 @ 68, 72, 77, 82, 86, 90%

SN LO+PU+High Pull @ 70, 80, 85, 90, 95, 100, 105%

BN 6X3 @ @ 68, 72, 77, 82, 86, 90%

 

Core

 

OHSQ 6X3@ 68, 72, 77, 82, 86, 90%

CN LO+PU+High Pull @ 70, 80, 85, 90, 95, 100, 105

 

3X15

Seated DB PR

Dips

DB Shrugs

 

 

Specific Skill Work

PR  6X3@ 68, 72, 77, 82, 86, 90%

DB Row 3X12

 

3X15 Pull Ups

 

Lifters choice 3X15Bis/Tris

3X15 Standing Calves

SN 6X3 up to 85%

CNJK 6X2 up to 85%

FRSQ 6X3@ 68, 72, 77, 82, 86, 90%

 

Core

Workouts for the week of Aug 28

 

SN(BX) Work up to a Max off the Box and the 4 singles at 90% of that max for the day

BKSQ 5X5@ 60, 67, 74, 80, 85%

Tall JK 7X2

RDL 6X3

 

Anterior Chain Accessory Work

 

CN(BX) Work up to a Max off the Box and the 4 singles at 90% of that max for the day

JK(BX) Work up to a Max off the Box and the 4 singles at 90% of that max for the day

SN PULL 6X3 @ 105%

 

 

Core

OHSQ 5X5@ 60, 67, 74, 80, 85%

CN Pull 6X3 @ 103%

DB PR 3X15

W Dips 5X5

BB Shrugs 3X15

 

Posterior Chain Accessory Work

Specific Skill Work

PR 5X5@ 60, 67, 74, 80, 85%

DB Row 3X15

 

W. Pull Ups 5X5

BN 5X5@ 60, 67, 74, 80, 85%

SN singles up to 97%, then 2 singles at 90%, and 4 singles at 80%

PCN+JK Max for the day then 3 singles at 85% of that max

FRSQ 5X5@ 60, 67, 74, 80, 85%

 

Core

Workouts for the week of Aug 21

 

2-Stop SN (knees and power position) 6X3 up to 80%

BKSQ 7X2@65, 70, 75, 80, 85, 90, 95%

Tall JK 6X3

RDL 4X8

 

Weighted Lunges 3X10

Bilateral Leg Press 3X10

 

2-Stop CN 7X3 up to 80%

JK(BX) 6X3 up to 85%

SN LO+PULL 6X3@100%

W/Pull Ups 7X2

BN 7X2@65, 70, 75, 80, 85, 90, 95%

 

Core

OHSQ 7X2@65, 70, 75, 80, 85, 90, 95%

CN LO+Pull 6X3 at 95%

 

Seated DB PR 3X10

W Dips 3X10

3X10DB Shrugs

 

3X10 GHR

3X10 Unilateral Leg Curls

Specific Skill Work SN DR, Tall SN, etc

PR 7X2@65, 70, 75, 80, 85, 90, 95%

 

Pendlay Row  3X10

 

Lifters choice 3X10 Bis/Tris

3X10 Seated Calves

SN 3Pos SN Max for the day

CNJK 3Pos CN+JK max for the day

FRSQ 7X2@65, 70, 75, 80, 85, 90, 95%

 

 

Core

Workouts for week of Aug 14

 

SN(BX) Triples up to 80%

BKSQ 4X8 @ 62, 68, 74, 80%

Tall JK triples

RDL’s 6X3 @55, 60, 65, 70, 75, 80% CN 1RM

 

Weighted Lunges 3X12

CN(BX) triples up to 75%

JK(BX) triples up to 85%

W Pull Ups 4X8

BN 4X8 @ 62, 68, 74, 80%

SN LO + Pull 6X3 @ 95%

 

3X30

Ab Mat Sit Ups/Extensions

OHSQ 4X8 @ 62, 68, 74, 80%

CN LO+Pull 6X3@95%

PR 4X8 @ 62, 68, 74, 80%

 

3X12

DB Shrugs

Dips

 

3X8 Partner GHRs

 

3X8 BB Goodmornings

Specific Skill Work – nothing over 80% (for most of you that means SN Drop, Tall SN, and SN drills)

 

DB PR 3X12

 

Lifter’s Choice Bi’s and Tris

 

3X12

Standing One-Leg Calf Raises

Dorsi-flexion

SN Triples @ 68, 72, 77, 82

Four singles at 86%

CNJK Doubles @ 68, 72, 77, 82

Four singles at 86%

FRSQ 4X8 @62, 68, 74, 80%

 

3X10

W GHD sit ups and extensions