Weightlifting:A) Snatch to Max with 3 allowed misses above 90%B) Snatch: 60/3, 70/3, 75/2, 80/2*2 sets, 85/1*2 sets* note rep scheme reads %/reps example: 60/3 is 60% for 3 reps Strength:A) Snatch Grip RDL into High Pull: 100/3* 5 setsB) Drop Snatch … [Read more...]

Lifting Recovery DayFor Speed and Technical Proficiency:A) Tall Snatch: 5 sets of 5 @ fast, light weightB) Tall Clean: 5 sets of 5 @ fast, light weightC) Unweighted GHD Hip Ext: 3 sets of 10: DEMO … [Read more...]

Rest Day Today. If you took New Years Day off then complete the work from yesterday. Also, it was noted that I have stated Wednesdays would be power days. That is true though this week I want to encourage your body to adapt a bit and "shock" the … [Read more...]

2013 has been one of the greatest years of my life. So much has happened and so much has changed in such a small time. As I look back on the past 365 days I am bewildered at all that the Lord has given to me and blessed my family with. I can't … [Read more...]

Strength:nA) CJ to max in 12 min (allow for 2 misses at 90% or above) then 75/2*3 sets, rest 90 sec betweenn* complete the drop down doubles touch and gonB) Backsquat: Find 3RM in 10 minSkill:nA) EMOM x 6 min: 6 HSPU + 10 Toes To Barn* use deficit on … [Read more...]

nSo often times I am not the best at explaining workouts and/or the details surrounding certain movements or progressions. Therefore, I want to give some details for the current Bulgarian cycle that I have not given yet and in doing so answer the … [Read more...]

Weightlifting:nA) CJ to max (allow for 2 misses at 90% or above) then 75/2*3 setsStrength:nA) Backsquat: Find 3RM in 10 minnB) Pendlay Row: 4 sets of 8 AHAPnC) Weighted Situps: 4 sets of 10 … [Read more...]

Disclaimer: I DO NOT RECOMMEND THIS FORM OF HIGH PULLS TO EVERYONEOne of my bigger struggles in the lifts and one of the major reasons I bombed at the American Open is an ability to keep the bar close to me during the second and third pull. This … [Read more...]

Weightlifting:nA) Snatch: Find max (allow up to 3 misses) then 75/3* 4 setsnB) Snatch Pull to Power Position at hip: 100/4* 4 setsStrength:nA) Push Press: 60-70/3* 4 sets *based off max jerknB) Strict Toes To Bar: 3 sets of 10 … [Read more...]

Strength:nA) Snatch to max in 12 min (allow for 2 misses at 90% or above) then 75/3*3 sets, rest 90 sec betweenSkill:nA1) Close Grip Bench Press: 1x10, 2x8, rest 60 sec betweennA2) Seated Sled Pull: Pull Weighted sled 50 feet AHAP THAT DOESN'T ALLOW … [Read more...]

For those of you who have been following over the past 10 weeks I have reminded you consistently that the work we have been doing was to prepare us for a 6-week "Bulgarian-style" cycle coming next. I wanted to take a second and explain two things … [Read more...]

If you can break this into two session do so. Do Snatch and Squat then Clean and Jerk work later. If not remember to eat during and hydrate during.Weightlifting:nA) Snatch to max (4 misses allowed @ 90% or above) then 75/2, 80/2, 85/2*3 setsnRest … [Read more...]

If you can break this into two session then absolutely do it. Strength on its own. Skill and conditioning later.Strength:nA) Snatch to max (allow for 4 misses @ 90% or above) in 12 min then 75/2, 80/2, 85/2, rest 90sec-2min between setsnRest 15 min … [Read more...]

"When you have some goal out there that you're stretching for and reaching for that takes you out of your comfort zone, you'll find out some talents and abilities you have that you didn't know you have."Tomorrow starts the week Bulgarian cycle. I am … [Read more...]

Rest Day. Big week coming up. … [Read more...]