Tuesday, January 30′th, 2007

A:  Snatch:  10 singles over 90%

B:  Snatch pulls:  3×8

C1:  Push Press:  3×8

C2:  Chins: 3×8

D1:  Right hand Bent Press (Dumbbell or Kettlebell) w/a clean:  3×8 (ie. Clean it from the floor on every rep)

D2:  Left hand Bent Press w/ Clean:  3×8

E1:  External Rotations (left):  3×8

E2:  External Rotations (right):  3×8

Use only 60 sec’s rest between each arm on both the D and E super sets.  And only 3 min’s between exercises.  Getting through the reps is more important than weight lifted.

A:  Cleans and Jerks:  10 singles over 90%

B:  Front Squats:  5×5

C:  Clean Pulls:  5×5

D1:  Baracuda’s:  3×10

D2:  Pull throughs:  3×10

NOTES:  Really push the poundages today on your last set of 5′s.

Friday

A:  Snatchs up to a limit

B1:  Press:  2×12

B2:  Barbell rows: 2×12

C:   Turkish Get ups:  3×3 each side

D:  Step ups:  2×12

E:  External Rotations: 2×10

Thursday

A: Clean and Jerk: Singles up to a limit

B1: Front Squats: 7×3

B2: Chins: 7×6

C: Sumo Deads: 7×3

D: Leg lifts: Choice of sets and reps.

Tuesday

Snatches: 10 singles over 90%

B1: Push press: 3×8

B2: Cable Rows: 3×8

C: Windmills: 3×8

D: Step ups: 3×8

E: Ext. rotations 2×10

Sorry for the delay. Life got hectic.

Monday

A: Cleans: 10 singles over 90%

B: Clean pulls: 5×5

C1: Front squats: 5×5

C2: pull ups: 5×8

D: Crunches on Stability ball

Workout of the Day: Friday

This is a light day. it’s been a hard week, and next week will be no different. Drudge through next 2 weeks, then a week of active rest before phase two.

Make sure you are eating at LEAST 1.5 grams of Protein per pound of body wt. This is not a fat loss program, it’s designed to make you stronger. And that is utterly impossible without enough food … good food. In fact, without it, and without sleeping at least 8 hours a night, you’ll likely overtrain really fast.

Normally, on the supersets, you should take a good 1 min. rest. But, not today. On the B’s and C’s, don’t take any. After all, it’s just 2 sets each!

A: Snatches up to a Limit (3-strikes rule)

B1: Dumbell push Press: 2×12

B2: Chins: 2×12

C1: Step ups (left leg): 2×12

C2: Step ups (right leg): 2×12

D: Ext. Rotations: 2×12

Nice and quick.