4-block cycle 2

CATALYST ATHLETICS TRAINING CYCLE - www.cathletics.com

Cycle: 4-Block Cycle 2

16 weeks

Classic CA 16-week cycle.

--------------------------Monday January 28 2008 - Back squat – 78% x 2 x 5 - Snatch deadlift – heavy single - Push press – 5 x 3 - Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted) - Glute-ham sit-ups – 3 x 15 Post numbers and questions to comments.

--------------------------Tuesday January 29 2008 - Power clean + push jerk + jerk – 80% of best power clean x 4 sets - Tall snatch – 5 x 2 - med weight; work speed 3 rounds for time of: 8 1-arm DB snatch - 20% BW 5 ball slams - 15% BW 1 min rest 3 rounds for time of: 5 box jumps (high as possible) 12 KB cross-chops - 25% BW Post numbers and questions to comments.

--------------------------Wednesday January 30 2008 - Front squat – 75% x 2 x 5 - Clean pull – heavy single - Rack jerk behind the neck – heavy single 3 rounds for time of: 13 KB swings – 30% BW 18 Jumping ring dips 23 kipping pull-ups

Post numbers and questions to comments.

--------------------------Thursday January 31 2008Rest Day

--------------------------Friday February 1 2008 - Power snatch + OHS + snatch balance – 80% of best power snatch x 4 sets - Tall clean – 5 x 2 7 rounds for time of: 200 m row 5 burpees Post numbers and questions to comments.

--------------------------Saturday February 2 2008 - Snatch – heavy single - Clean & jerk – heavy single - Back squat – heavy single Rest 10-15 minutes between each exercise Post numbers and questions to comments.

--------------------------Sunday February 3 2008Rest Day

--------------------------Monday February 4 2008 - Front squat – 81% x 2 x 5 - Clean deadlift – heavy single - Push press – 5 x 3 - Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted) - Glute-ham sit-ups – 3 x 15 Post numbers and questions to comments.

--------------------------Tuesday February 5 2008 - Power snatch + overhead squat + mid-hang snatch– med weight x 5 sets - Mid-hang clean + push press + jerk – med weight x 5 sets

Rounds in 10 minutes of: 5 kipping pull-ups 5 sit-ups 5 jumping squats 5 clapping push-ups Post numbers and questions to comments.

--------------------------Wednesday February 6 2008 - Back squat – 78% x 2 x 5 - Snatch pull – heavy single - Rack jerk – heavy single - Turkish Get-up sit-ups – 30% BW x 8 x 3 3 rounds for time of: 100 m sprint 10 sand bag power clean + push press - 35% BW 10 KB deadlift high pulls – 30% BW Post numbers and questions to comments.

--------------------------Thursday February 7 2008Rest Day

--------------------------Friday February 8 2008 - Power clean + front squat + mid-hang clean - 5 med-weight sets - Overhead squat – heavy single 3 rounds for time of: 500 m row 15 push-up + 3 kick-backs Push-up + kick backs: Perform a push-up and jump both feet forward to the hands and immediately back into push-up position 3 times. This constitutes one of the 15 reps. Post numbers and questions to comments.

--------------------------Saturday February 9 2008 - Snatch – heavy single - Clean & Jerk – heavy single - Front squat – heavy single Rest 10-15 minutes between each exercise.



--------------------------Monday February 11 2008 - Back squat – 84% x 2 x 5 - Snatch deadlift – heavy single - Push press – 5 x 3 – try to add weight from last wk - Pull-ups – 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted) - Turkish get-up sit-ups – heaviest for 3 x 8 Post numbers and questions to comments.

--------------------------Tuesday February 12 2008 - Muscle snatch – heavy single - Snatch – 65% x 2 x 8 - Clean & Jerk – 65% x 8 sets (2 reps of the weaker lift per set, e.g. 1 cln + 2 jrk) 3 rounds for time of: 200 m sprint 15 wall ball – 10% BW Post numbers and questions to comments.

--------------------------Wednesday February 13 2008 - Front squat – 78% x 2 x 5 - Clean pull – heavy single - Rack jerk behind the neck – heavy single 3 rounds for time of: 16 1-arm DB split snatches – 15% BW 20 KB cross-chops 25 kipping pull-ups Post numbers and questions to comments.

--------------------------Thursday February 14 2008Rest Day

--------------------------Friday February 15 2008 - Muscle snatch – 80% of Tues x 2 x 3 - Power snatch – 60% (of best snatch) x 2 x 4 - Power clean + jerk – 60% (of best CJ) x 1 x 4 5 rounds for time of: 5 box jumps – 20-30” 5 ball slams – 10% BW 5 <a href="/resources/exercises/videos/ohSusie.mov">Oh-Susies</a> 5 kipping pull-ups Post numbers and questions to comments.

--------------------------Saturday February 16 2008 - Snatch – 90% x 1 - Clean & jerk – 90% x 1 - Back squat – 90% x 1 - Core work of choice Post numbers and questions to comments.


--------------------------Monday February 18 2008 - Front squat - 84% x 2 x 5 - Clean pull - work up to 100% x 2 - Push press - 5 x 1 heavy - Pull-ups - 3 x max (weighted for 3 x 8 if you can do 3 x 15 unweighted) - DB overhead sit-ups - 15%/DB x 8 x 3 Post numbers and questions to comments. This is week 4 of the current mesocycle. We'll be tapering slightly in order to attempt records on Saturday.

--------------------------Tuesday February 19 2008 - Muscle snatch - take to a tough but manageable double for 3 sets - Power snatch + snatch - 60% x 3 sets - Clean + push jerk + jerk - 60% x 3 sets 3 rounds for time of: 10 sandbag power clean + 2 lunge - 30% BW 30 sit-ups

10 KB swings - 25% BW Post numbers and questions to comments.

--------------------------Wednesday February 20 2008 - Snatch – 75% x 1 x 3 - Clean & jerk – 75% x 1 x 3 - Back squat – 85% x 1 x 1 For time: Tabata row (8 rounds - 20 sec sprint/10 sec rest) 50 double-unders Half Tabata row (4 rounds) 25 double-unders Post numbers and questions to comments.

--------------------------Thursday February 21 2008Rest Day Optional Workout - If feeling fully recovered

- Snatch - 60% x 1 x 2 - Clean & jerk - 60% x 1 x 2 - Light ab work of choice

--------------------------Friday February 22 2008 - Snatch – 50% x 1 x 5 - Clean & jerk – 50% x 1 x 5 Focus on speed and precision with each lift. Post numbers and questions to comments.

--------------------------Saturday February 23 2008 - Snatch – max for the day - Clean & Jerk - max for the day - Front squat – max for the day Allow a maximum of 3 missed attempts for each lift before moving on. Give yourself 10-15 minutes rest between each exercise. Post numbers and questions to comments.

--------------------------Sunday February 24 2008Rest day Tomorrow is the start of a new 4-week mesocycle with more emphasis on the classic lifts... heavy.

--------------------------Monday February 25 2008 - Snatch - Take to a heavy single; drop 10% x 1, drop another 10% x 1 x 3 - Clean & Jerk - same as snatch - Front squat - heavy single; drop 10% for a double - Pull-ups - 3 x max Post numbers and questions to comments.

--------------------------Tuesday February 26 2008 - Muscle snatch – 3 x 2 - Power snatch + 3 overhead squat – 60% (of snatch) x 4 sets - Power clean + push jerk + jerk – 60% (of clean) x 4 sets 4 rounds for time of: 100 m sprint 10 Turkish get-ups – 25% BW 1 min rest Post numbers and questions to comments.

--------------------------Wednesday February 27 2008 - Snatch – heavy single - Clean & Jerk – heavy single - Back squat – heavy single Rounds in 10 minutes: 20 kipping pull-ups 20 <a href="http://www.cathletics.com/resources/exercises/videos/sandBagHalfmoon.mov">sandbag halfmoons</a> – 30% BW 20 sandbag power clean + push jerk – 30% BW Post numbers and questions to comments.

--------------------------Thursday February 28 2008Rest Day Optional Workout:

- Snatch - 60% x 1 x 4 - Clean & jerk - 60% x 1 x 4 - Light ab work of choice

--------------------------Friday February 29 2008 - Power snatch + snatch balance + hang snatch – 3 sets - Power clean + tall clean + jerk – 3 sets 4 rounds for time of: 7 wall ball – 10% BW 14 1-arm DB hang power snatch – 20% BW 7 box jumps – mid thigh 7 clapping pull-up Post numbers and questions to comments.

--------------------------Saturday March 1 2008 - Snatch – heavy single - Clean & jerk – heavy single - Front squat – heavy single - Glute-ham sit-ups – 3 x 8 weighted Post numbers and questions to comments.

--------------------------Sunday March 2 2008Rest Day

--------------------------Monday March 3 2008 - Snatch - Take to a heavy single; drop 15% x 1 x 4 - Clean & Jerk - same as snatch - Front squat - heavy single; drop 10% for a double; drop another 5% for 2 doubles - Pull-ups - 3 x max Post numbers and questions to comments.

--------------------------Tuesday March 4 2008 - Muscle snatch – 3 x 2 - Power snatch + 3 overhead squat – 63% (of snatch) x 4 sets - Power clean + push jerk + jerk – 63% (of clean) x 4 sets

3 rounds for time of: 12 1-arm DB split snatch – 18% BW 23 kipping pull-ups 7 Ring dips 90 seconds rest Post numbers and questions to comments.

--------------------------Wednesday March 5 2008 - Snatch – heavy single - Clean & Jerk – heavy single - Front squat – heavy single 4 rounds for time: 12 KB deadlift high pull – 33% BW 12 DB push press – 20% BW 24 KB cross-chops – 25% BW Post numbers and questions to comments.

--------------------------Thursday March 6 2008Rest Day

--------------------------Friday March 7 2008 - Tall snatch + mid-hang snatch + snatch – 4 sets - Power clean + push jerk + mid-hang clean + jerk – 3 sets 3 rounds for time of: Row 350 m 5 (1 Clapping push-up + 5 kick-backs) 8 box jumps – above knee Post numbers and questions to comments.

--------------------------Saturday March 8 2008 - Snatch – heavy single - Clean & jerk – heavy single - Back squat – heavy single - Turkish Get-up sit-ups – 25% BW x 8 x 3 - Pull-ups – 3 x max Post numbers and questions to comments.

--------------------------Sunday March 9 2008Rest day

--------------------------Monday March 10 2008 - Snatch - Take to a heavy single - Clean & Jerk - Take to a heavy single - Front squat - heavy single; drop 10% for 2 more singles - Pull-ups - 3 x max Post numbers and questions to comments.

--------------------------Tuesday March 11 2008 - Muscle snatch – 5 x 1 – use weight from last Tuesday’s doubles - Snatch + overhead squat + hang power snatch + overhead squat – 60% x 5 sets - Clean + front squat + hang power clean – 60% x 5 sets - Push press + push jerk + jerk – 60% x 5 sets 3 rounds for time of: Row 500 m 15 box jumps – mid-thigh height Post numbers and questions to comments.

--------------------------Wednesday March 12 2008 - Snatch - 80% of Monday’s best x 1 x 5 - Clean & jerk – 80% of Monday’s best x 1 x 5 - Back squat – heavy single 3 rounds for time of: 6 D-ball power clean + push press + slam – 20% BW 16 1-arm KB swing – 30% BW 26 kipping pull-ups Post numbers and questions to comments.

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Thursday March 13 2008Rest Day Optional Workout:

- Snatch - 60% x 1 x 5 - Clean & Jerk - 60% x 1 x 5

--------------------------Friday March 14 2008 - Snatch – 60% x 2 x 5 - Clean & jerk – 60% - 5 sets of 1 with your stronger lift and 2 with your weaker lift (e.g. 1 clean + 2 jerks) 3 rounds for time of: 50 m sprint 20 push ball – 10% BW 30 sit-ups Post numbers and questions to comments.

--------------------------Saturday March 15 2008 - Snatch - 90% x 1 x 2 - Clean & jerk – 90% x 1 x 2 - Front squat – 90% x 2 x 2 - Weighted glute-ham bench sit-ups – 3 x 10 Post numbers and questions to comments.


--------------------------Monday March 17 2008 - Snatch - 85% x 1 x 4 - Clean & Jerk - 85% x 1 x 4 - Back squat - 90% x 2 x 1 Post numbers and questions to comments.

--------------------------Tuesday March 18 2008

- Power snatch - 75% x 2 x 5 - Power clean & jerk - 75% x 2 x 5 3 rounds for time of: 50 m sprint 10 DB push jerk - 25% BW each 10 <a href="/daily/video/leoWorkout3.mov">jumping sit-ups</a> Post numbers and questions to comments.

--------------------------Wednesday March 19 2008 - Snatch - 85% x 1 x 3 - Clean & Jerk - 85% x 1 x 3 - Front squat - 85% x 1 x 2 3 rounds for time of: kipping pull-ups - 25 16 sand bag halfmoons (each pass = 1 rep) - 15% BW Row 300 m Post numbers and questions to comments.

--------------------------Thursday March 20 2008Rest Day Optional Workout: Snatch - 60% x 1 x 5 Clean & Jerk - 60% x 1 x 5

--------------------------Friday March 21 2008 - Snatch - 70% x 1 x 4 - Clean & Jerk - 70% x 1 x 2 Post numbers and questions to comments.

--------------------------Saturday March 22 2008 - Snatch - max for day - Clean & jerk - max for day - Back squat - max for day Rest 10-15 minutes between exercises, but stay warm. Post numbers and questions to comments.

--------------------------Monday March 24 2008 - Front squat – 80% x 2 x 5 - Clean deadlift – 105% (of clean) x 2 x 2 - Push press – 5 x 3 - Pull-ups – 3 x max - Sandbag shoulder TGU sit-ups – 30% BW x 6 x 3 Post numbers and questions to comments.

--------------------------Tuesday March 25 2008 - Muscle snatch – 55% (of snatch) x 2 x 3 - 3-position snatch (floor, knee, mid-thigh) – 70% x 4 sets - Tall clean + push jerk – 60% x 2 x 3 3 rounds for time of: 20 <a href="/resources/exercises/videos/SBsuitcaseClean.mov">Sandbag suitcase power cleans</a> (10 each side) – 25% BW 10 box jumps – mid-thigh height 10 push-up + kick backs (1 + 3) Post numbers and questions to comments.

--------------------------Wednesday March 26 2008 - Back squat – 80% x 2 x 5 - Snatch pull – 95% (of snatch) x 2 x 3 - Rack jerk – heavy single; drop 25% for 2 doubles 3 rounds for time of: 5 <a href="/resources/exercises/videos/SBzercherClean.mov">Sandbag Zercher cleans</a> – 40% BW 25 Kipping pull-ups 24 KB cross-chops – 25% BW Post numbers and questions to comments.

--------------------------Thursday March 27 2008Rest Day

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Friday March 28 2008 - Power snatch + 2 OHS – 60% (of snatch) x 4 sets - Power clean + push jerk + jerk – 60% x 4 sets - Snatch balance – heavy single; drop 25% for 2 doubles 4 rounds for time of: row 400 m 10 sandbag underhand backward throws – 15% BW Post numbers and questions to comments.

--------------------------Saturday March 29 2008 - Snatch – heavy single - Clean & jerk – heavy single - Front squat – heavy single - kipping pull-ups - 3 x max - GHD sit-ups - 3 x 12 (add weight if needed) Post numbers and questions to comments.


--------------------------Monday March 31 2008 - Back squat – 84% x 2 x 5 - Snatch deadlift – 110% (of snatch) x 2 x 2 - Push press – 5 x 3 - try to add weight from last week - Chin-ups – 3 x max - DB overhead sit-ups - 15% BW (per DB) x 8 x 3 Post numbers and questions to comments.

--------------------------Tuesday April 1 2008 - Muscle snatch – 57% (of snatch) x 2 x 3 - 2-position clean (floor, mid-thigh) – 70% x 4 sets - Tall snatch – 60% x 2 x 3 - Rack jerk - 60% x 2 x 5 3 rounds for time of: 17 kipping pull-ups 24 1-arm DB split snatch - 20% BW


--------------------------Wednesday April 2 2008 - Front squat – 84% x 2 x 5 - Clean pull – 100% (of clean) x 2 x 3 - Rack jerk behind the neck – heavy single; drop 25% for 2 doubles 3 rounds for time of: 10 ball slams - 15% BW 10 wall ball - 10% BW 10 ball clusterfucks - 25% BW 20 ball cross-chops - 15% BW Post numbers and questions to comments.

--------------------------Thursday April 3 2008Rest Day

--------------------------Friday April 4 2008 - Power snatch + snatch balance - 60% (of snatch) x 3 sets - Power clean + push press + jerk – 55% (of clean) x 3 sets - Overhead squat - 80% of snatch x 2 x 3 4 rounds for time: 100 m sprint 8 box jumps - mid-thigh height+ Post numbers and questions to comments.

--------------------------Saturday April 5 2008 - Snatch - heavy single - Clean & jerk - heavy single - Back squat - heavy single - Kipping pull-ups - 3 x max - GHD reverse crunches - 3 x 15 Post numbers and questions to comments.

--------------------------Sunday April 6 2008Rest Day

--------------------------Monday April 7 2008 - Front squat - 86% x 2 x 3 - Clean pull - 105% x 2 x 2 - Push press - 5 x 2 - add weight from last week - Pull-ups - 3 x max - Turkish Get-up sit-ups - 25% BW x 8 x 3 Post numbers and questions to comments.

--------------------------Tuesday April 8 2008 - Muscle snatch - heavy single - Mid-hang snatch - 70% x 2 x 3 - Tall clean + push jerk + jerk - 65% x 3 sets 3 rounds for time of: 10 Sand bag half moons - 25% BW 10 clapping push-ups 5 box jumps - mid-thigh Post numbers and questions to comments.

--------------------------Wednesday April 9 2008 - Back squat - 86% x 2 x 3 - Snatch pull - 105% x 2 x 2 - Rack jerk - heavy single 3 rounds for time of: 20 kipping pull-ups 20 KB swings 20 GHD sit-ups Post numbers and questions to comments.


--------------------------Friday April 11 2008 - Muscle snatch + 2 overhead squat + snatch balance - 4 sets at heavy muscle snatch weight - Power clean + 2 jerk - 70% (of clean) x 4 sets 4 rounds for time of:

300 m row 20 jumping pull-ups Post numbers and questions to comments.

--------------------------Saturday April 12 2008Snatch - heavy single Clean & jerk - heavy single Front squat - heavy single Chin-ups - 3 x max 15 (1 GHD sit-up + 2 Russian twist )- 10% BW Post numbers and questions to comments.


--------------------------Monday April 14 2008 - Front squat - 90% x 1 x 2 - Snatch pull - 107% x 1 x 2 - Push press - 4 x 1 - 105% of last week - Pull-ups - 3 x max - Weighted sit-ups - 25% BW x 15 x 3 Post numbers and questions to comments.

--------------------------Tuesday April 15 2008 - Muscle Snatch - 90% x 1 x 2 - Power Snatch - 80% x 1 x 4 - Power Clean & Jerk - 80% x 1 x 4 3 rounds for time of: 20 ball slams - 15% BW 16 1-arm DB power snatch - 20% BW 200 m sprint Post numbers and questions to comments.

--------------------------Wednesday April 16 2008 - Snatch - 75% x 1 x 3 - Clean & Jerk - 75% x 1 x 3 - Back Squat - 85% x 1 x 2 3 rounds for time of:

Row 700 m 23 kipping pull-ups Post numbers and questions to comments.

--------------------------Thursday April 17 2008Snatch - 60% x 1 x 5 Clean & Jerk - 60% x 1 x 5 Post numbers and questions to comments.

--------------------------Friday April 18 2008Rest Day

--------------------------Saturday April 19 2008 - Snatch - max - Clean & Jerk - max - Front Squat - Max - Ab work of choice Post numbers and questions to comments.


--------------------------Monday April 21 2008 - Snatch - 75% x 1 x 5 - Clean & Jerk - 75% x 1 x 5 - Clean Pull - 95% (of clean) x 3 x 3 - Back Squat - 85% x 3 x 3 - Front & Lateral Planks - 3 x 45 sec Post numbers and questions to comments.

--------------------------Tuesday April 22 2008 - Muscle Snatch - 75% x 2 x 3 - Power Snatch - 75% x 2 x 3 - Power Clean + Push Jerk - 75% x 2 x 3 3 rounds for time of: 20 Diagonal ball slams - 15% BW 15 Knee to elbows 10 box jumps - mid-thigh height


--------------------------Wednesday April 23 2008 - Snatch - 80% x 1 x 3 - Clean & Jerk - 80% x 1 x 3 - Front Squat - 85% x 2 x 3 3 rounds for time of: 10 Sandbag Turkish get-up - 40% BW 25 Kipping pull-ups Post numbers and questions to comments.


--------------------------Friday April 25 2008 - Snatch - 80% x 1 x 3 - Clean & Jerk - 80% x 1 x 3 - Snatch Pull - 100% (of snatch) x 2 x 2 - Back Squat - 90% x 2 x 2 Post numbers and questions to comments.

--------------------------Saturday April 26 2008 - Power snatch + Snatch balance + mid-hang snatch - med weight x 4 sets - Power clean + Push jerk + jerk - med weight x 4 sets 5 rounds for time of: 10 1-arm DB split snatch - 20% BW 5 kipping pull-ups 5 clapping push-ups Post numbers and questions to comments.


--------------------------Monday April 28 2008 - Snatch - 78% x 1 x 4

- Clean & Jerk - 78% x 1 x 4 - Clean Pull - 100% (of clean) x 2 x 3 - Back Squat - 88% x 3 x 3 - Evil wheel - 3 x 15 Post numbers and questions to comments.

--------------------------Tuesday April 29 2008 - Muscle Snatch - 77% x 2 x 3 - Power Snatch - 77% x 2 x 3 - Power Clean + Push Jerk - 77% x 2 x 3 3 rounds for time of: 100 m sprint 18 kipping pull-ups 12 (push-up + 3 kick-backs) Post numbers and questions to comments.

--------------------------Wednesday April 30 2008 - Snatch - 82% x 1 x 3 - Clean & Jerk - 82% x 1 x 3 - Front Squat - 88% x 2 x 3 3 rounds for time of: 40 sit-ups 20 KB swings - 30% BW 10 box jumps - mid-thigh Post numbers and questions to comments.

--------------------------Thursday May 1 2008Rest Day

--------------------------Friday May 2 2008 - Snatch - 82% x 1 x 3 - Clean & Jerk - 82% x 1 x 3 - Snatch Pull - 103% (of snatch) x 2 x 2 - Back Squat - 93% x 2 x 2 Post numbers and questions to comments.

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Saturday May 3 2008 - Tall snatch - heavy single; 85% x 1 x 3 - Power snatch + Snatch balance - 65% (of power snatch) x 3 sets - Tall clean + Push press + jerk - 60% (of clean) x 3 sets 3 rounds for time of: 26 kipping pull-ups 26 burpees 26 GHD sit-ups Post numbers and questions to comments.

--------------------------Sunday May 4 2008Rest Day

--------------------------Monday May 5 2008 - Snatch - 80% x 1 x 3 - Clean & Jerk - 80% x 1 x 3 - Clean Pull - 103% (of clean) x 2 x 2 - Back Squat - 90% x 2 x 3 - Overhead sit-ups - 15% BW (each DB) x 8 x 3 Post numbers and questions to comments.

--------------------------Tuesday May 6 2008 - Muscle Snatch - 80% x 1 x 3 - Power Snatch - 80% x 2 x 3 - Power Clean + Push Jerk - 80% x 2 x 3 3 rounds for time of: 20 half-moons - 35% BW 20 kipping pull-ups 20 KB snatch - 25% BW Post numbers and questions to comments.

--------------------------Wednesday May 7 2008 - Snatch - 85% x 1 x 3 - Clean & Jerk - 85% x 1 x 3 - Front Squat - 90% x 2 x 3 For time: 200 m row

10 push ball - 10% BW 300 m row 10 KB swings - 35% BW 400 m row 10 ball slams - 15% BW 500 m row Post numbers and questions to comments.

--------------------------Thursday May 8 2008Rest Day

--------------------------Friday May 9 2008 - Snatch - 90% x 1 x 2 - Clean & Jerk - 90% x 1 x 2 - Snatch Pull - 105% (of snatch) x 2 x 2 - Back Squat - 95% x 1 x 1 - Ab work of choice Post numbers and questions to comments.

--------------------------Saturday May 10 2008 - 3-position snatch (mid-hang, knee, floor) - 65% x 4 sets - 3-position clean (mid-hang, knee, floor) - 65% x 4 sets - Rack jerk - 65% x 2 x 4 4 rounds for time of: 5 sand bag hang power clean + push jerk - 40% BW 10 kipping pull-ups Post numbers and questions to comments.


--------------------------Monday May 12 2008 - Snatch - 85% x 1 x 2 - Clean & Jerk - 85% x 1 x 2 - Front Squat - 90% x 2 x 2 3 rounds for time of: 20 KB swings - 30% BW 25 kipping pull-ups 400 m row


--------------------------Tuesday May 13 2008 - Power snatch - 80% x 1 x 3 - Power clean + jerk - 80% x 1 x 3 3 rounds for time of: 100 m sprint 15 burpees Post numbers and questions to comments.

--------------------------Wednesday May 14 2008 - 2-position snatch (mid-hang, floor) - 60% x 3 sets - 2-position clean (mid-hang, floor) - 60% x 3 sets - Push jerk + jerk - 60% x 3 sets - Ab wheel - 3 x 15 Post numbers and questions to comments.

--------------------------Thursday May 15 2008 - Snatch - 60% x 1 x 5 - Clean & jerk - 60% x 1 x 5 - Front & lateral planks - 2 x 45 sec each Post numbers and questions to comments.

--------------------------Friday May 16 2008Rest Day

--------------------------Saturday May 17 2008 - Snatch - max single - Clean & Jerk - max single - Front squat - max single Post numbers and questions to comments.


4-block cycle 2

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