Complete in Order Strength: A) Strict Press: 6x3 @ 90% of 3RM from last week B) BN Jerk: 60/5, 65/5, 70/5, 75/4*4 sets C) Jerk Drive: 100/2*4 sets D) BS: E2MOM: 50/10, 60/8, 70/6, 80/5, 85/4, 80/5, 70/6, 60/8, … [Read more...]

Complete in Order Strength: A) Tall Clean: 30-40/4*4 sets B) Blocks Above Knee: Clean Pull to Explode + Clean: 60/3+1, 70/3+1, 75/3+1, 80/3+1, 85/3+1*3 sets C) Deadlift (using steel plates): Clusters: 5.5.5 x 3 sets @ … [Read more...]

Complete in Order: Strength: A) Drop Snatch, over focus on foot movement: 40-50/3*5 sets B) Blocks Above Knee: Snatch Pull to explode + Snatch: 60/3+1, 70/3+1, 75/3+1, 80/3+1, 85/2+1*4 sets as technique allows C) Snatch … [Read more...]

Complete in Order Strength: A) Pressing Snatch Balance: 30-40/4*4 sets B) Snatch: 50/6, 60/5, 70/4, 75/3, 80/2, 85/1, 80/3, 85/2, 90/1, every 90 sec C) Jerk Balance: 50-60/3*4 sets D) Clean + Jerk: 50/1+6, 60/1+5, 70/1+4, … [Read more...]

Complete in Order: Strength: A) Bench Press: 4x4 @ at one challenging weight @ 31X1 tempo B1) DB Floor Bench: 3x8 B2) Alternating DB Bent Row: 3x20 (10 each arm) B3) DB Overhead Tricep Extension: 3x15 … [Read more...]

Complete in Order Strength: A) Strict Press: 6x3 up to 3RM B) Jerk with pause in dip: 60/2, 70/2, 75/2, 80/2*4 sets C) Jerk Dip to Split: 100/2*3 sets D) BS Every 2 min: 60/5, 70/5, 75/5, 80/5*3 sets … [Read more...]

Complete in Order Strength: A) Clean From Power Position: 50-60/3*4 sets B) Blocks At Mid Thigh: Clean+FS: 60/3+1, 70/3+1, 75/3+1, 80-85/3+1*3 sets C) Deadlift from 3in deficit: EMOM x 6 min: 2 reps @ 80% … [Read more...]

Complete in Order: Strength: A) Snatch Push Press: 5x3 up to heavy triple B) Blocks Above Knee: Snatch + OHS: 60/3+1, 70/3+1, 75/3+1, 80-85/3+1*3 sets only increase load as technique allows, remember we are working on precision … [Read more...]