The Thoughts of a Big Brown Bear....: February 2013

Thursday, 28 February 2013

Sample Meal Plan: Weight Loss

Breakfast:

Shrimp scramble with basil and steamed spinach. ¼ cup blueberries. Espresso.

Lunch:

Chicken salad with red onions, romaine lettuce, artichoke hearts and mixed bell peppers. Dressing: Lemon/Olive Oil with a hint of garlic. Green tea with lemon.

Snack:

Grilled shrimp & veggies with a hand full of macadamias.

Dinner:

Baked pork loin with ginger cabbage and olive oil. Dessert: shaved almonds over 1/4 cup mixed berries.

Sample Meal Plan: The Endurance Athlete

Pre-training Snack:

2 oz chicken OR 2 scrambled eggs
1/2 to 1/4 honey dew melon OR 1 cup of blueberries.

Post Training Breakfast: (best if consumed within 30 min of training)
Salmon scramble, 1/2 honey dew or rock melon+1 cup of blueberries.

OR

Grilled salmon, sweet potato hash browns with olive oil and cinnamon.

Lunch:

Grass fed ground beef marinara over baked spaghetti squash.

Snack:

Can of sardines, medium orange, hand full of almonds.

Dinner:

Baked Halibut, large Artichoke. Garlic-pistachio “pesto” for the halibut and as a dipping sauce for the artichoke.

Sample Meal Plan: The Power Athlete

Breakfast:

4-6 egg omelet with 1 whole avocado. 1/2 cup blue berries.

Pre-workout snack:

2-4 oz grilled chicken, handful of almonds or macadamias.

Post-workout meal:

6-8 oz grilled salmon, asparagus, mushroom, bamboo shoot, coconut milk curry.

Snack:

Canned salmon salad with olive oil, avocado, tomatoes and red onion.

Dinner:

Grilled grass fed Rib eye with grilled shrimp. Large mixed salad with greens, red onions and ginger sesame dressing.

Strength feats....

Beasts....

Push it.....

Olympic weightlifting 12 week program

Week 1 of 12

Tuesday

Power Clean - 70% x 3 x 5

Power Jerk (% of split jerk) - 60% x 3 x 5

Push Press - 70% x 5 x 5

4 sets; no rest:

2 min jump rope

10 pull-ups

10 push-ups

If you feel good, take the weights up

Wednesday

Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4

Clean Pull - 90% x 3 x 4

Front Squat - 70% x 4 x 5

If you feel good, take the weights up

Thursday

Hang Muscle Snatch - 5x3

Power Snatch - 70% x 3 x 5

Snatch Push Press + OHS - 70% (of sn) x 5+1 x 5

5 sets; no rest (w 2 DBs):

5 DB hang power snatch

5 DB hang power clean

5 DB push press

If you feel good, take the weights up

Friday

Rest Day

Saturday

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4

Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4

Back Squat - 75% x 3 x 5

Good Morning - 3x5

Press - 3 x 8

If you feel good, go up on the last 80% sets of snatch and CJ and on squats.

Sunday

Rest Day

Monday

Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3

Snatch Pull - 95% (of sn) x 3 x 4

Back Squat - 75% x 6 x 5

SLDL - 3x5

If you went heavier last week than the prescribed weights, aim to add weight to

at least one set today, and to as many as you can. This goes for the entire

week.

Week 2 of 12

Tuesday

Power Clean - 75% x 3 x 5

Power Jerk (% of split jerk) - 65% x 3 x 5

Push Press - 75% x 5 x 5

4 sets; no rest; alternate arms after each set:

5 KB swing high-pull

5 KB snatch

5 KB overhead squat

Wednesday

Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3

Clean Pull - 95% (of clean) x 3 x 4

Front Squat - 75% x 4 x 5

Thursday

Hang Muscle Snatch - 5x3

Power Snatch - 75% x 3 x 5

Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5

3 sets; no rest:

600 m row

25 push ball (6-8# ball)

Friday

Rest Day

Saturday

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2

Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x

1+1 x 2

Back Squat - 80% x 3 x 5

Good Morning - 3x5

Press - 3 x 8

Sunday

Rest Day

Monday

Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM

Snatch Pull - 100% (of sn) x 3 x 4

Back Squat - 70% x 6, 75% x 6, 78% x 6, 6RM

SLDL - 3x5

Take as many additional sets as you need to find your RMs. Week 3 of 12

Tuesday

Hang Muscle Snatch - 5 x 3

Power Snatch - 70% x 3, 75% x 3, 78% x 3, 3RM

Snatch Push Press + Overhead Squat - 70% (of snatch) x 5+1, 75% x 5+1, 78% x

5+1, max 5+1

3 sets; no rest:

1 min jump rope

10 pull-ups

Wednesday

Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 3+1, max 3+1

Clean Pull - 100% (of clean) x 3 x 4

Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM

Thursday

Power Clean - 70%x 3, 75% x 3, 78% x 3, 3RM

Power Jerk - 60% (of jerk) x 3, 65% x 3, 68% x 3, 3RM

Push Press - 70% x 5, 75% x 5, 78% x 5, 5RM

3 sets; no rest:

300 m row @ 75% effort

10 push-ups

Friday

Rest Day

Saturday

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1, heavy single

Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x

1+1 , 90% x 1+1, heavy 1+1

Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM

Good Morning - 3x5

Press - 8RM

Sunday

Rest Day

Monday

Snatch - 60%x2, 65%x2x2, 70%x2x3

Snatch Pull - 90%x2x2, 95%x2x2

Back Squat - 70% x 4 x 5

This is a recovery week, so it should feel fairly easy, Next week will start

loading again.

Week 4 of 12

Tuesday

Power Clean - 70% x 2 x 5

Power Jerk - 60% (of split jerk) x 2 x 5

Push Press - 70% x 3 x 3

At ~75% effort:

1000 m row

Wednesday

Clean & Jerk - 60% x2+1, 65% x 2+1 x 2, 70% x 2+1 x 3

Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2

Front Squat - 70% x 3 x 5

Thursday

Power Snatch - 70% x 2 x 5

Snatch Push Press + Overhead Squat - 70% (of sn) x 3+1 x 4

Press - 3 x 5 (use last week's weight)

3 ladders of 3-5-7 reps each:

KB swing

1-arm KB clean + push press

Friday

Rest Day

Saturday

Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3

Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3

Back Squat - 75% x 2 x 4

Sunday

Rest Day

Monday

Snatch - 60%x3, 65%x3, 70%x2, 75x2x4

Snatch Pull - 100% (of sn) x 3 x 4

Back Squat - 75% x 4 x 5

SLDL - 3x5

Week 5 of 12

Tuesday

Power Clean - 70%x3, 75%x3, 80% x 2 x 4

Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 2 x 4

Push Press - 70% x 5, 75% x 5, 80% x 3 x 3

2-4-6-8-10-8-6-4-2 reps of:

Pull-ups

Dips

Wednesday

Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4

Clean Pull - 100% (of clean) x 3 x 4

Front Squat - 70% x 3, 75% x 3, 80% x 3 x 3

Thursday

Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 4

Snatch HIgh-Pull - 75% (of snatch) x 3 x 5

Snatch Push Press + Overhead Squat - 70% x 5+1, 75% x 5+1, 80% x 3+1 x 3

3 sets; 1 min rest:

500 m row sprint

15 Kb swings

Friday

Rest Day

Saturday

Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single

Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single

Back Squat 75% x3, 80%x3x4

Good Morning - 3x5

Press - 3x6

Sunday

Rest Day

Monday

Snatch - 60%x3, 65%x3, 70%x2, 75x2, 80% x 2 x 3

Snatch Pull - 100% (of sn) x 3x2, 105% x 3 x 2

Back Squat - 70%x4, 75%x4, 80%x4x3

SLDL - 3x5

Just like last week, increase the weights on the heaviest sets of each exercise

if you're feeling good.

Week 6 of 12

Tuesday

Power Clean - 70%x3, 75%x3, 80%x2x2, 85%x2x2

Power Jerk - 60% (of split jerk) x 3, 65%x3, 70%x2x2, 75%x2x2

Push Press - 70%x5, 75%x5, 80%x3x3

7 sets; no rest:

5 DB power clean

5 DB push press

5 DB bent row

Wednesday

Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1 x 3

Clean Pull - 100% (of cln) x 3 x 2, 105% x 3 x 2

Front Squat - 70%x3, 75%x3, 80%x3, 85%x3x2

Thursday

Power Snatch - 70%x3, 75%x3, 80%x2x2, 85%x2x2

Snatch High-Pull - 75% (of sn) x3x2, 80%x3x3

Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1,

85%x3+1x2

20-15-10-5 reps, no rest:

Chin-ups

Push-ups

Friday

Rest Day

Saturday

Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single

Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single

Back Squat 75% x3, 80%x3x2, 85%x3x2

Good Morning - 3x5

Press - 3x6

Sunday

Rest Day

Monday

Snatch - 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM

Snatch Pull - 100% (of sn) x 3, 105% x3, 110%x3x2

Back Squat - 70%x4, 75%x4, 80%x4, 4RM

SLDL - 3x5

Week 7 of 12

Tuesday

Power Clean - 70%x3, 75%x3, 80%x2, 85%x2, 2RM

Power Jerk - 60% (of split jrk) x 3, 65%x3, 70%x2, 75%x2, 2RM

Push Press - 70%x5, 75%x5, 80%x3, 85%x3, 3RM

5 sets; no rest:

8 KB swings

4 KB clean + push press/arm

Wednesday

Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM

Clean Pull - 100% (of cln) x 3, 105%x3, 110%x3x2

Front Squat - 70%x3, 75%x3, 80%x3, 85%x3, 3RM

Thursday

Power Snatch - 70%x3, 75%x3, 80%x2, 85%x2, 2RM

Snatch High-Pull - 75% (of sn) x3, 80%x3x3

Snatch Push Press + Overhead Squat - 70% (of sn) x 5+1, 75%x3+1, 80%x3+1,

85%x3+1, 3+1RM

3 sets; no rest:

500 m row

15 chin-ups

Friday

Rest Day

Saturday

Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single

Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single

Back Squat 75% x3, 80%x3x2, 85%x3, 3RM

Good Morning - 3x5

Press - 1RM

Sunday

Rest Day

Monday

Snatch - 60%x2, 65%x2, 70%x2, 75%x1, 80%x1x3

Snatch Pull - 90% (of sn) x 2, 95%x2, 100%x2

Back Squat - 70%x3, 75%x3, 80%x2x3

Week 8 of 12

Tuesday

Power Clean - 70%x2, 75%x2, 80%x1x3

Power Jerk - 60% (of split jrk) x2, 65%x2, 70%x1x3

Push Press - 70%x3, 75%x3x2

Alternating 30 seconds of high effort and 30 seconds of low effort, row 1500 m

Wednesday

Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80% x 3 sets

Clean Pull - 90% (of cln) x 2, 95%x2, 100%x2

Front Squat - 70%x3, 75%x2x3

Thursday

Power Snatch - 70%x2, 75%x2, 80%x1x3

Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2

Jerk Bnk - 60%x2, 65%x2, 70%x2x3

3 sets; no rest:

10 KB swings

10 KB clean/arm

10 KB push press/arm

Friday

Rest Day

Saturday

Snatch - 65%x2, 70%x2, 75%x1, 80%x1, 85%x1x4

Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80%, 85% x 4 sets

Back Squat - 70%x2, 75%x2, 80% x 2 x 2

Sunday

Rest Day

Monday

Snatch - 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80%x1x3

Clean & Jerk (1+1) -60%, 70%, 80%, 85%, 90%, 95%, 80% x 3 sets

Snatch Pull - 95% (of snatch) x 3, 100%x3x2, 105%x3x2

Front Squat - 60%x3, 70%x3, 80%x3, 85%x3x4

This next 4-week block is based on programming by Bob Takano. Check out his

book here. Week 9 of 12

Tuesday

Power Snatch - 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3, 70%x2x3

Power Clean + Power Jerk (1+1) - 60% (of CJ), 65%, 70%, 75% x 3 sets, 70% x

2+1 x 3 sets

Clean Pull - 85% (of cln) x 3, 95%x3, 100%x3x3

5 sets; 30 sec rest between sets:

10 push-ups (on DBs)

10 renegade rows/arm

Wednesday

Power Jerk - 60% (of split jrk) x3, 65%x3, 70%x3, (75%x2, 70%x3) x 2

Press - 4 x 4 - challenging weight but smooth reps; no grinds

4 sets; no rest:

15 KB swings

10 pull-ups

Thursday

Snatch - 60%x2, 70%x2, 80%x2, (85%x2, 90%x1) x 3

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, (85%x2+1, 90%x1+1) x 2

Snatch Pull - 105%x3x5

Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x4

Friday

Rest Day

Saturday

Power Snatch + Overhead Squat - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets

Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets

Clean Pull - 85% (of cln) x 2, 95%x2, 105%x2x3

Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2

Sunday

Rest Day

Monday

Snatch - heavy single, (90%x1, 95%x1, HS) x 3

Clean & Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3

Clean Pull - 105% (of cln) x 2 x 5

Front Squat - heavy single, (90%x1, 95%x1, HS) x 3

On snatch, Cj and FS, work up to a heavy single. Then 3 times, drop down to 90%

of that HS for a single, then 95% for a single, then try to repeat that heavy

single.

Week 10 of 12

Tuesday

Power Snatch - heavy single, (90%x1, 95%x1, HS) x 3

Power Clean + Power Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3

Snatch Balance - 70% (of sn) x 3 x 4

4 sets; 30 sec rest after each set:

5 box jumps

10 1-arm KB swings/arm

Wednesday

Jerk - 70%x2, 80%x2, 85%x2x2, 90%x2x2

Good morning - 4x5

15-12-9-5 reps of:

Chin-ups

DB push press

Thursday

Snatch - heavy single; 85%x2x4

Clean & Jerk - heavy single; 85%x2+1x4

Snatch Pull - 105% (of sn) x 2 x 5

Back Squat - heavy single, (90%x1, 95%x1, HS) x 3

Friday

Rest Day

Saturday

Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3

Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1, 80%x1+1)x3

Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3

Clean Pull - 90% (of cln) x3, 100%x3x4

Sunday

Rest Day

Monday

Snatch - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3

Clean & Jerk - heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS x1+1,

90%x1+1 x3

Clean Pull - 95% (of cln) x 2 x 5

Front Squat - heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3

Week 11 of 12

Tuesday

Power Snatch - heavy single; 90% of HSx1, 95% of HS x1, 100% of HS x 1

Power Clean + Power Jerk - heavy single; 90% of HSx1+1, 95% of HS x1+1, 100%

of HS x 1+1

Snatch Pull - 105% (of sn) x 3 x 5

3 sets; no rest:

5 DB overhead lunge/leg

10 hanging leg raises

Wednesday

Push Press - 60% (of jrk) x 3, 65%x3, 70%x3, 75%x3x2

Snatch Balance - 75% (of sn) x 2 x 4

Good Morning - 4x5

5 sets; no rest:

8 DB row/arm

8 alternating DB press/arm

Thursday

Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1

Clean Pull - 100% (of cln) x 2, 105% x 2 x 4

Back Squat - heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1) x 3

Friday

Rest Day

Saturday

Snatch - 60%x2, 70%x2, 80%x2, 85%x2 x 2

Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1

Snatch Pull - 105% (of sn) x 2 x 3

Front Squat - 60%x2, 70%x2, 80%x2, 85%x2x2

Sunday

Rest Day

Monday

Snatch - 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3

Clean & Jerk - 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1,

85%x1+1x3

Snatch Pull - 95% (of sn) x 2 x 5

Front Squat - 60%x3, 70%x3, 80%x3, 85%x2, 90%x1, 80%x3 85%x2x3

Week 12 of 12

Tuesday

Rest Day

Wednesday

Snatch - 60%x2, 70%x2, 80%x1, 85%x1, 90%x1, 85%x1x3

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, 85%x1+1x3

Back Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 85%x2x3

Snatch High-Pull - 85% (of sn) x 3 x 4

Thursday

Rest Day

Friday

Power Snatch - 60% x 2 x 5

Power Clean & Jerk - 60% x 2(1+1) x 5

Saturday

Snatch - max

Clean & Jerk - max

Front or back squat - max

Sunday

Rest Day

Wednesday, 27 February 2013

Pics - random

Soviet 8 Week Training Program 2

WEEK 1

DAY 1

AM
1) Press: (60%/4)3, (70%/4)2 20:020
2) Snatch: (60%/3)2, (70%/3)3, (75%/2)3 21:041
3) Front Squat: (60%/5)3, (70%/5)3 30:071

PM
4) Power Clean & Jerk: (60%/4+1)4, (70%/3+1)4 36:107
5) Clean Extension: 60%/5, (70%/4)2, (80%/4)2 21:128
6) Good Morning: (X/8)4 32:160:160

DAY 2
1) Hang Snatch: (60%/3)4, (70%/3)4 24:024
2) Hang Clean &Jerk: (60%/3+1)4, (70%/3+1)4 32:056
3) Jerk: (60%/3)2, (70%/3)2, (80%/2)2 16:072
4) Eccentric Back Squat.: (80%/3)6--down in 12 seconds 18:090
5) Clean Deadlift: (80%/3)6--up in 12 seconds 18:108:268

DAY 3
Active Rest

DAY 4

AM
1) Press: (60%/4)2, (70%/4)2 16:016
2) Power Snatch: (60%/4)4, (70%/3)4 28:044
3) Snatch Extension: (70%/5)3, (80%/4)2 23:067

PM
4) Clean & Jerk: (65%/3+1)4, (75%/3+1)4 32:099
5) Back Squat: (70%/5)3, (80%/5)3 30:129
6) Good Morning: (X/8)4 32:161:429

DAY 5
1) Snatch: (60%/3)2, (70%/3)3, (75%/2)3 21:021
2) Power Clean & Jerk: (60%/3+1)4, (70%/3+1)4 32:053
3) Clean Extension: 60%/5, (70%/5)2, (80%/4)2 23:076
4) Front Squat: (60%/5)2, (70%/5)2, (80%/5)2 30:106:535

DAY 6

AM
1) Power Snatch: (60%/3)3, (70%/3)4 21:021
2) Snatch Extension: 60%/5, (70%/5)2, (805/4)2 23:044
3) Back Squat: (60%/5)3, (70%/5)3 30:074

PM
4) Clean & Jerk: (65%/3+1)4, (75%/3+1)4 32:106
5) J erk: 60%/3, (70%/3)2, (80%/3)2 15:131:666
+ 2 extra exercises
Soviet 8 Week Training Program 3

WEEK 2

DAY 1

AM
1) Press: (60%/3)2, (70%/3)2 12:012
2) Snatch: (60%/3)2, (70%/3)3, (80%/2)2 19:031
3) Front Squat: (60%/4)2, (70%/4)2, (80%/4)2 24:055

PM
4) Hang Clean & Jerk: (60%/3+1)3, (70%/3+1)2, (80%/3+1)3 32:087
5) Clean Extension: 70%/4, (80%/4)2, (85%/4)2 20:107
6) Good Morning: (X/8)4 32:139:139

DAY 2
1) Power Snatch: (65%/3)3, (75%/3)2, (80%/2)2 19:019
2) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)3 25:044
3) J erk: (70%/3)2, (80%/2)2 10:054
4) Eccentric Snatch Deadlift: (80%/3)6--down in 20 seconds 18:072
5) Eccentric Clean Deadlift: : (90%/3)6--down in 20 seconds 18:090:229

DAY 3
Active Rest

DAY 4

AM
1) Press: 60%/4, 70%/4, (80%/3)2 14:014
2) Clean &Jerk: (60%/3+1)2, (70%/3+1)2, 80%/3+1 20:034
3) Back Squat: (60%/5)2, (70%/5)2, (80%/5)2 30:064

PM
4) Hang Snatch: (60%/3)2, (70%/3)3, (75%/2)3 21:085
5) Snatch Extension: (70%/4)2, 80%/4, (90%/4)2 20:105
6) Good Morning: (X/8)4 32:137:366

DAY 5
1) Snatch: (60%/3)3, (70%/3)2, (80%/2)2 19:019
2) Hang Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/1+1)3 22:041
3) Snatch Extension: (70%/4)2, (80%/4)2, (90%/3)2 22:063
5) Front Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:087:453

DAY 6

AM
1) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2 22:022
2) Jerk: 70%/3, (80%/3)2, (90%/2)2 13:035
3) Back Squat: (70%/5)2, (80%/5)2, (90%/3)2 26:061

PM
4) Hang Snatch: (605/3)3, (70%/3)2, (80%/2)2 19:080
5) Snatch Extension: (60%/4)2, (70%/4)2, 80%/3 19:099
6) Slow Snatch Deadlift: (80%/3) 6--10 seconds up 18:117:570
Soviet 8 Week Training Program 4

WEEK 3

DAY 1

AM
1) Press: 60%/4, (70%/4)2, (80%/2)2 16:016
2) Snatch: 60%/3, (70%/3)2, (80%/2)2 13:029
3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:053

PM
4) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2, (90%/2+1)2 28:081
5) Clean Extension: (70%/4)2, 80%/3, (90%/4)2 19:100
6) Good Morning: (X/8)4 32:132:132

DAY 2
1) Power Snatch: (60%/3)2, (70%/3)3, (80%/2)3 21:021
2) Hang Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2, 90%/2+1 25:046
3) Jk: (70%/3)2, 80%/3, (90%/2)2 13:059
4) Clean Deadlift: (100%/3)3 09:068:170

DAY 3
Active Rest

DAY 4

AM
1) Press: 60%/4, (75%/3)2 10:010
2) Power Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)2 22:032
3) Back Squat: (70%/5)2, (80%/5)2, (90%/3)2 26:058

PM
4) Power Snatch: (60%/3)2, (70%/3)2, 80%/1, 90%/1 14:072
5) Snatch Extension: 70%/4, 80%/3, 90%/3, 100%/3 13:085
6) Good Morning: (X/8)4 32:117:287

DAY 5
1) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)3 18:018
2) Power Clean & Jerk: (65%/3+1)2, (75%/3+1)3, (85%/2+1)2 26:044
3) Clean Extension: 70%/5, (80%/4)2, 90%/3 16:060
4) Front Squat: 70%/4, (80%/3)2, 90%/3, 100%/3 16:076:363

DAY 6

AM
1) Snatch: (60%/3)2, (70%/3)3, (80%/3)3 24:024
2) Snatch Extension: (70%/4)2, 80%/4, (90%/3)2 18:042
3) Back Squat: 70%/4, 80%/4, (90%/3)2, 100%/3 17:059

PM
4) Clean & Jerk: (60%/3+1)2, (70%/3+1)3, (80%/2+1)3 25:084
5) Jerk: 70%/3, (80%/3)2, (90%/2)2 13:097:460
+ 2 Optional Exercises
Soviet 8 Week Training Program 5

WEEK 4

DAY 1

AM
1) Press: 50%/4, (65%/4)2 12:012
2) Snatch: 70%/3, (80%/2)2, 90%/2, 95%/2, 100%/1 12:024
3) Front Squat: 60%/5, 70%/5, (80%/4)2, (90%/3)2 24:048

PM
4) Hang Clean: (65%/3)2, (75%/3)2, 85%/2 14:062
5) Clean Extension: 70%/5, 80%/5, (90%/3)2, 100%/3 19:081
6) Good Morning: (X/8)4 32:113:113

DAY 2
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:016
2) Power Clean: (60%/3)3, (70%/3)2, (80%/2)2, (90%/2)2 23:039
3) Jerk: (70%/3)2, (80%/3)2 12:051
4) Snatch Extension: (70%/3)2, (80%/3)2 12:073:186

DAY 3
Active Rest

DAY 4

AM
1) Press: (60%/4)2, 70%/2, 85%/2 12:012
2) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:028
3) Clean & Jerk: 65%/3+1, (75%/2+1)2, (85%/2+1)2, (95%/1+1)2 20:048

PM
4) Back Squat: (80%/4)2, (90%/4)2, (100%/3)2, (110%/2)2 26:074
5) Clean Extension: 70%/5, 80%/4, (90%/3)2 15:089
6) Good Morning: (X/8)4 32:121:307

DAY 5
1) Snatch: (65%/3)2, (75%/3)2, (85%/2)2 16:016
2) Hang Clean: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 20:036
3) Clean Extension: 70%/4, (80%/3)2, 90%/3 13:049
4) Front Squat: 70%/4, 80%/4, 90%/3, (100%/2)2, 110%/2 17:066:373

DAY 6

AM
1) Clean & Jerk: (65%/3+1)3, (75%/3+1)3, (85%/2+1)3 33:033
2) Jerk: 70%/3, 80%/3, 905/2, 100%/2 10:043
3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:067

PM
1) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)2, (90%/2)2 20:087
2) Snatch Extension: (70%/5)2, (80%/5)2 20:107:480
+ 2 Optional Exercises
Soviet 8 Week Training Program 6

WEEK 5

DAY 1

AM
1) Snatch: (70%/3)2, (80%/2)3, (90%/2)2 16:016
2) Power Clean: (60%/3)2, (70%/3)2, (80%/3)2 18:034
3) Jerk: (70%/3)2, (80%/3)2 12:046
4) Snatch Extension: 80%/3, 90%/3, 100%/2, 110%/2 10:056

PM
5) Press: (60%/5)2, (70%/3)2 16:072
6) Front Squat: (70%/3)2, 80%/4, 90%/3, (100%/2)2 17:089:089

DAY 2
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)3 18:018
2) Clean & Jerk: (70%/3+1)2, (80%/3+1)3, (90%/1+1)2, 100%/1+1 26:044
3) Snatch Extension: 70%/4, (80%/4)2, (90%/3)2 18:062
4) Back Squat: 80%/4, 90%/3, (100%/2)2, 110%/2 13:075:164

DAY 3
Active Rest

DAY 4

AM
1) Power Snatch: (70%/3)3, (80%/2)2, (90%/2)2 17:017
2) Power Clean: (65%/3)2, (75%/3)2, (85%/2)2 16:033
3) Front Squat: (70%/5)2, (80%/5)2, (90%/4)2 28:061
4) Good Morning: (X/8)4 32:093

PM
5) Press: (60%/4)2, 70%/2 10:103
6) Hang Snatch: (60%/3)2, (70%/3)2, 80%/2 14:117
7) Clean Extension: 70%/4, 80%/3, (90%/3)2 13:130:294

DAY 5
1) Power Snatch: (60%/3)2, (70%/2)2, (85%/2)2 14:014
2) Clean & Jerk: (60%/3+1)2, (70%/3+1)2, (80%/2+1)3 22:036
3) Jerk: 70%/3, 80%/3, 90%/2 08:044
4) Snatch Extension: 60%/4, 80%/3, 90%/2 09:053
5) Back Squat: (60%/4)2, (80%/3)2, (90%/2)2 18:071:365

DAY 6

AM
1) Hang Snatch: 60%/3, (70%/3)2, (80%/2)3, (90%/2)2 19:019
2) Clean & Jerk: (70%/3+1)2, (80%/2+1)3, (90%/2+1)2 23:042
3) Hang Clean: 60%/2, (70%/2)2, (80%/2)2 10:052

PM
4) Snatch Extension: 70%/4, 80%/4, 90%/2 10:062
5) Good Morning: (X/8)4 32:094
6) Slow Clean Deadlift: (80%/3)6 up in 20 seconds 18:112:477
Soviet 8 Week Training Program 7

WEEK 6

DAY 1

AM
1) Snatch: (70%/2)2, (80%/2)2, (90%/1)2 10:010
2) Power Clean: (60%/3)3, (70%/3)2, 80%/3 18:028
3) Jerk: 70%/3, (80%/2)2, 90%/2 09:037
4) Clean Extension: 70%/3, 80%/3, 90%/2 08:045

PM
5) Press: (60%/3)2, (70%/3)2 12:057
6) Front Squat: 80%/4, (90%/3)2, (100%/3)2, 110%/1 17:074:074

DAY 2
1) Power Snatch: (60%/3)2, (70%/2)3, 80%/1 13:013
2) Clean & Jerk: (70%/3+1)2 (80%/2+1)2, (90%/1+1)2, 100%/1+1 20:033
3) Back Squat: (60%/4)2, (70%/3)2, (80%/3)2 20:053
4) Good Morning: (X/8)4 32:085:159

DAY 3

AM
1) Snatch: (70%/3)2, (80%/2)3, (90%/1)2 14:014
2) Power Clean: (70%/3)2, 80%/2, (90%/1)2 10:024
3) Back Squat: (70%/5)2, (80%/4)2, (90%/3)2 24:048
4) Good Morning: (X/8)4 32:080

PM
5) Hang Snatch: (60%/3)2, (70%/3)2, (80%/2)3 18:098
6) Clean Extension: 70%/4, 80%/5, 90%/4 13:111:270

DAY 4
Active Rest

DAY 5
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:016
2) Clean & Jerk: (70%/3+1)3, (80%/2+1)2, (90%/2+1)2 24:040
3) Jerk: 80%/3, 90%/2, 100%/1 06:046
4) Snatch Extension: 60%/4, 80%/3, 90%/2 09:055
5) Back Squat: 70%/4, 80%/4, 90%/3, (100%/2)1, 110%/2 15:070:340

DAY 6
1) Press: 60%/5, (70%/4)2, 80%/2 15:015
2) Hang Snatch: (70%/3)2, (80%/2)2, (90%/2)2 14:029
3) Hang Clean: (70%/2)2, (80%/2)2, (90%/2)2 12:041
4) Snatch Extension: 70%/5, (80%/5)2, 90%/4 19:060:400
Soviet 8 Week Training Program 8

WEEK 7

DAY 1

AM
1) Snatch: (70%/3)3, (80%/2)2, (90%/1)2 15:015
2) Clean & Jerk: (70%/2+1)3, (80%/2+1)2, (90/1+1)2, (100%/1+1)2 14:029
3) Jerk: 70%/2, 80%/2, 90%/2, 100%/2 08:037

PM
4) Front Squat: (70%/3)3, (80%/3)2, (90%/3)2 21:058
5) Snatch Extension: 60%/3, 70%/3, 80%/3, 90%/2 11:069
6) Good Morning: (X/804 32:101

DAY 2
1) Power Snatch: (60%/3)2, (70%/3)2, (80%/2)2 16:016
2) Power Clean: (605/3)2, (70%/3)2, (80%/2)2 16:032
3) Clean Extension: (80%/3)3, 90%/3, (100%/2)2 16:048
4) Back Squat: 70%/3, (80%/3)2, 90%/3 12:060
5) Press: 60%/3, (70%/3)2 09:069:170

DAY 3
Active Rest

DAY 4

AM
1) Snatch: (70%/2)2, (80%/2)2, 90%/1 09:009
2) Clean & Jerk: (70%/2+1)3, (80%/2+1)3, (90%/1+1)2 23:032
3) Jerk: 70%/3, 80%/2, (90%/1)2 07:039

PM
4) Back Squat: 70%/3, (80%/2)2, (90%/2)3 13:052
5) Snatch Extension: 60%/4, (70%/3)2, (80%/3)2 16:068
6) Good Morning: (X/8)4 32:100:270

DAY 5
1) Hang Snatch: 60%/3, (70%/2)2, (80%/2)2, (90%/1)2 13:013
2) Clean & Jerk: 60%/3+1, (70%/2+1)2, (80%/2+1)2 16:029
3) Clean Extension: 70%/3, (80%/3)2, (90%/3)2 15:044
4) Back Squat: (70%/3)2, (80%/3)2, (90%/3)2 18:062
5) Press: (70%/3)2 06:068:338

WEEK 8

DAY 1
1) Power Snatch: 60%/3, 70%/3, 80%/2, 90%/1 09:009
2) Power Clean: 60%/3, 70%/3, 80%/2, 90%/2 10:019
3) Snatch Extension: 60%/2, 70%/2, 80%/2, 90%/2 08:027
4) Clean Extension: (60%/3)2, (70%/2)2, (80%/2)2, 90%/2 16:043
5) Front Squat: (70%/3)2, 80%/3, 90%/3 12:055:055

DAY 2
Active Rest

DAY 3
1) Snatch: (60%/3)2, (70%/2)2, (80%/2)2 14:014
2) Clean & Jerk: (60%/3+1)2, (70%/2+1)2, (80%/2+1)2 20:034
3) Clean Extension: 60%/3, 70%/3, 80%/2 08:042
4) Back Squat: 60%/3, 70%/3, (80%/2)2 10:052:107

DAY 4
Active Rest

DAY 5
1) Power Snatch: (50%/3)2, (60%/3)2 12:012
2) Power Clean: (50%/3)2, (70%/3)2 12:024
3) Snatch Extension: (60%/2)2, (70%/2)2 08:032
4) Jumping Back Squat: (50%/4)3 12:044:151

DAY 6
Rest

DAY 7
Rest

DAY 8
Competition