Week 1 / 20 Day 4 A) Drop Snatch: 3 sets of 3 as warmup slow and smooth B) 3 Pos Snatch (hip, hang, low hang): 50/1, 60/1, 65/1, 70/1, 75/1 C) Jerk Balance: 3 sets of 3 for technique D) 3 Pos Clean + 2 Jerks: 50/1, 55/1, 60/1, 65/1, 70/1 E) … [Read more...]

Week 1 / 20 Day 3 A) BS w/ 5 sec descent: 60/5, 65/5, 70/5, 75/5 B) Press: Build to heavy set of 3 then 1 max effort set at 70% of best set C1) Single Leg RDL: 4 sets of 8 e/leg C2) Strict toes to bar: 4 sets of 8-12 Click Here to sign up for the … [Read more...]

Week 1 / 20 Day 2 A) Press from Split: 3 sets of 3 as warmup slow and smooth B) Hang Clean + Jerk at power pos: 50/5, 60/5, 65/5, 70/4, 75/4 C) Clean Pull to knee + Pull to Explode + Pull: 80/2+2+2, 85/2+2+2, 90/1+1+1x2 sets D) 4 sets of 30 sec … [Read more...]

This is week 1 of the latest installment of our free online weightlifting program. Let us know what you think, and if you know anyone looking for programming let them know we are starting a new cycle! Week 1 / 20 Day 1 A) FS w/ 5 sec descent: 60/5, … [Read more...]

Week 9/9 Day 5 MAX DAY A) Snatch: 1RM (make sure you save something for the Clean & Jerk) B) Clean and Jerk: 1RM Click Here to sign up for the Premium Weightlifting Program … [Read more...]

Week 9/9 Day 5 A) Tall Snatch: 3 sets of 3 light B) Snatch: 50/2, 60/2, 65/1, 70/1 C) Jerk from Split: 3 sets of 3 light D) Clean & Jerk: 50/2, 60/2, 65/1, 70/1 Click Here to sign up for the Premium Weightlifting Program … [Read more...]

Week 9/9 Day 3 A) Muscle Clean: 3 x3 B) Power Clean + Push Jerk: 60/2, 65/2, 70/1, 75/1x3 C) Front Squat: Build to 1 Single at Max Clean D) 3 sets 10 steps e/direction banded lateral monster walk 5 Anchored Situps Click Here to sign up for the … [Read more...]

Week 9/9 Day 2 A) Muscle Snatch: 3 x 3 B) Power Snatch: 60/2, 65/2, 70/1, 75/1x3 C) Snatch Pull: 95/1, 100/1, 105/1, D) Midline: Athletes choice Click Here to sign up for the Premium Weightlifting Program … [Read more...]

Week 9/9 Day 1 A) Sotts Press: 3 sets of 3 as warmup B) Snatch: 50/2, 65/2, 70/1, 75/1, 80/1, 85/1 C) Jerk Balance: 3 sets of 3 as warmup D) Clean and Jerk: 50/2, 65/2, 70/1, 75/1, 80/1, 85/1 Click Here to sign up for the Premium Weightlifting … [Read more...]

Week 8/9 Day 5 A) Drop Snatch: 3 sets of 3 as warmup/technique B) Snatch: Warm up to opener for 2 singles (If you don't have opener go to 90-93%) C) Jerk Balance: 3 sets of 3 as warmup/technique D) Clean and Jerk: Warm up to opener for 2 singles … [Read more...]

Week 8/9 Day 5 A) Strict Press: 60/3, 65/3, 70/3 B) Jerk: 70/3, 75/3, 80/3 C) Front Rack Hold (8 seconds on 4 seconds off, based off FS): 110/3, 115/3, 120/3 D) 100 Walking Lunges (not for time) (It's not that bad, our best lifters routinely do … [Read more...]