Strength: A) Press from Split: 6,5,4,3,2 to heavy double B) BN Jerk + 2 sec pause in split: every 90 sec complete 2 reps @ 80% x 8 sets C) BS: 5 sets of 2 @ 87% Skill: A) 5 sets of 5 seal rolls in each direction rolling to hollow/arch positions … [Read more...]

Strength: A) Push Press + Pause (3 sec) Jerk Grip OHS: 6 sets of 3+1 to heavy triple B) Every 90 sec complete Clean, Hang Clean + FS: 1+1+1 x 7 sets build to max, last set should be only one with potential to fail C1) Banded Deadlift: 8x4 for SPEED … [Read more...]

Strength: A) Snatch Barbell weighted duckwalk: 8 sets of 10ft forward and backward B) Every 90 sec: Snatch Floor, Below Knee, Knee, 1+1+1: 8 sets to build to max, the last set should be the only one with potential to fail C) FS: Every 2 min … [Read more...]

Strength A) Snatch: every 90 sec: 60/3, 70/3, 75/2, 80/2, 85/2, 88/1, 91/1*4 sets B) Clean + Jerk: every 90 sec: 60/3, 70/2, 75/2, 80/2, 85/1, 88/1*4 sets C) FS: 6 sets of 3 @ 90% of max triple from last week Skill A) 8 min EMOM - 6-10 PERFECT … [Read more...]

Strength A1) Strict KB Press: 6x10, rest 10 sec A2) 30 sec max rep inverted barbell row x 6 sets, rest 90 sec Skill Post-Conditioning - A) 6 easy rounds of 30 abmat situps + 5 perfect Shoulder YTW B) 5 supers sets a1) 10 band pullaparts a2) 10 … [Read more...]

Strength A) Every 90 sec complete x 8 sets complete 1 Power Jerk + 1 Split Jerk to max for complex B) BS: every 90 sec: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets Skill 5 steady supersets... A) 10 perfect Hollow/arch kips B) 10 perfect TTB … [Read more...]

Strength A) Blocks Below knee: Clean only: 50/4, 60/4, 65/3, 70/3, 75/3, 80/2, 85/2 sets, no time domain focus on perfect positions B) Every 30 sec complete 1 Clean @ 50% x 5 sets, rest 1 min, complete same scheme again @ 60%, 70%, and 80% C) … [Read more...]

Strength: A) Blocks Below Knee: Snatch Pull + Snatch: 50/3, 60/3, 70/2, 75/2, 80/2, 85/2*3 sets, no time domain focus on perfect positions B) Every 60 sec complete 100m sprint + 6 TNG Full Snatch @ 50% x 5 sets C) FS every 60 sec: 50/3, 60/3, 70/2, … [Read more...]

Strength: A) Snatch: every 90 sec: 60/3, 70/3, 75/2, 80/2, 85/1, 88/1*5 sets B) Clean + Jerk: every 90 sec: 60/3, 70/2, 75/2, 80/1, 85/1*5 sets C) FS: 6 sets build to max triple rest 2 min D) Every 90 sec x 6 min: 2 rep FS @ max triple weight + 100m … [Read more...]

Strength: A) TNG Snatch, no feet movement: [40/8, 50/6, 60/4] x 3 sets *rest 45 sec between the three percentages, rest 3 min between sets Skill A) 3 min. e/leg couch stretch B) 4-6 sets - stay on the bar and rest as needed - 3 Bar MU - 6 CTB - 9 … [Read more...]