Rest of September

Tuesday 9-13-2011
Mid-hang muscle snatch - 40% (of snatch) x 3 x 3
Clean + jerk + power clean - (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2
3 sets; no rest:
20 m bear crawl
30 double-unders
5 med-ball granny throws

Weds 9-14-2011
Went to Gary Valentine, Oly work.
+Hit FS 215

Thurs 9-15-2011
rest?

Fri 9-16-2011
Mid-hang power snatch - 65% x 2 x 5; 1 min rest
Snatch balance - max for day; 90% of that x 1; 80% x 2 x 2
3 sets, 2 min rest bw
40 m prowler sprint (prowler + 90#)
AMRAP ring rows

Sat 9-17-2011
Snatch - max
Clean & jerk - max
Back squat - max

Sun 9-18-2011
rest?

Mon 9-19-2011
Back squat - 83% x 3 x 5
Snatch deadlift - 103% x 3 x 3
Push press - 76% x 5 x 5
3 sets:
A1. Pull-ups x 8; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x 30; 2010

Tues 9-20-2011
Mid-hang snatch high-pull + mid-hang muscle snatch - 40% (of snatch) x 2+2 x 3 sets; 1 min rest
Clean & jerk - 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest
4 sets:
10 GHR (starting with hip and back extension); no rest
10 sandbag halfmoons (5/side) - 20% BW; 30 sec rest
(done at CF in Ridgefield)

Weds 9-21-2011
Jerk - max for day; 85% of that x 2 x 2
Snatch pull - 90% (of snatch) x 3 x 3
Front squat - 78% x 3 x 5
3 sets, no rest:
20 HLR (hanging leg raise)
20 1-arm DB overhead walking lunges
20 push-ups
(ck -- actually did this?)

Thurs 9-22-2011
rest?

Fri 9-23-2011
Snatch balance - max for day; 70% of that x 3 x 4
Power snatch + snatch - 75% (of power snatch) x 1+1 x 5 sets; 2 min rest
4 sets:
3 box jumps - max height for reps/sets
12 kipping pull-ups
100 m run
1 min rest
???

Sat 9-24-2011
Snatch - max for day
Clean & jerk - max for day
Front squat - max for day

Sun 9-25-2011
off

Mon 9-26-2011
Back squat - 85% x 2 x 4
Snatch deadlift - 105% (of snatch) x 3 x 3
Push press - 78% x 4 x 5
3 sets:
A1. Pull-ups x 6; 21X0; add weight each set as needed to hit reps; 1 min rest
A2. GHB sit-ups x 35; 2010; 2 min rest

Tues 9-27-2011
Muscle snatch - 40% x 3 x 3
Clean & jerk - 70% x 2 x 5
3 sets; no rest:
6 1-arm DB power snatch (per side)
50 m prowler sprint - prowler + 90#

Weds 9-28-2011
Front squat - 80% x 3 x 5
Snatch pull - 95% (of snatch) x 2 x 3
Jerk - max for day 198#; 90% of that x 1 x 3
3 sets:
250 m row
3 rope climbs
10 sandbag shoulders (5/side) - 50% BW

Thurs 9-29-2011
rest?

Fri 9-30-2011
Overhead squat - max for day; 80% x 2
Snatch - 70% x 2 x 5
5 sets; no rest:
5 DB power snatch
5 DB power jerk
5 DB split clean (per leg)