Complete in Order Strength: A) Sotts Press: 4x4 AHAP B) Snatch: 60/3, 70/3, 75/3, 80/2, 85-90/2*4 sets C) Press in Split: 4x4 AHAP D) CJ: 60/3, 70/3, 75/3, 80/2, 85-90/2*4 sets E) FS: work up to heavy single for … [Read more...]

Complete in Order: Strength: A) Bench Press 3 Position: (3 reps @ each of close grip, regular, wide): 4x9 (3 reps each) between 70% and 75% B1) Incline DB Bench Press: 3x10 B2) Chest Supported DB Row: 3x10 B3) Floor … [Read more...]

Complete in Order Strength: A) Strict Press: 6x4 @ 90% of 4rep from last week B) BN Jerk: 50/6, 60/5, 70/4, 80/3*5 sets C) Jerk Dips, pause in Dip: 100/2*4 sets D) BS: EMOM: 50/5, 60/5, 70/5, 75/5, 80/5*3 … [Read more...]

Complete in Order Strength: A) Tall Clean: 30-40/4*4 sets B) Blocks At Mid Thigh: Clean Pull + Clean: 60/3, 70/3, 75/3, 80-85/3*4 sets C) Banded Deadlift: 4x6 @ 40% + light bands … [Read more...]

Complete in Order: Strength: A) Snatch Balance: 5 sets work to heavy triple B) Blocks Above Knee: Snatch Pull + Snatch: 60/3, 65/3, 70/3, 75/2, 80-85/2*5 sets C) Snatch Pull: 3 Stop: 90-100/2*4 sets with perfect … [Read more...]

Complete in Order Strength: A) Pressing Snatch Balance: 40-50/3*3 sets B) Snatch Pull + Snatch (1+1=1 rep): 60/3, 65/3, 70/3, 75/3*3 sets every 2 minutes C) Jerk Balance: 60-70/3*3 sets D) Clean Pull + Clean + Jerk (1+1+1=1 rep): 60/3, 70/3, 75/3*3 … [Read more...]

Complete in Order: Strength: A) Bench Press: 50/6, 60/5, 65/4, 70/4*3 sets B1) DB Reverse Fly: 3x12 B2) DB Bent Over Row: 3x15 B3) DB Tricep Extension: 3x20 Skill A) 4 sets - 20 ft. Jerk Grip OH walk w/ 20 sec hold at end *stay stacked B)3x … [Read more...]

Complete in Order Strength: A) Strict Press: 4 sets of 4 up to heavy set of 4, rest 2 min B) Power Jerk: 50/3, 60/3, 65/2, 70/2, 75/1*3 sets C) Jerk Drive: 100/2*4 sets D) BS: Work up to 75% and complete 4 sets of 4 every 90 sec Skill A) 5 sets -5 … [Read more...]

Complete in Order Strength: A) Press in Clean (the real Sotts Press): 4x4 AHAP B) Blocks Above Knee: Clean + FS: 60/3+1, 70/3+1, 75/3+1, 80/3+1*3 sets C) Deadlift: Use Steel: 4x4 at one challenging weight Skill A) 6 sets as able - 2-4 skin the cats … [Read more...]