Week 8/9 Day 3 A) Muscle Clean: 3 sets of 3 as warmup/technique B) Clean: 70/3, 75/3, 80/3 C) Clean Pull with 5 sec descent: 98/2, 100-103/1x3sets D) 4 rounds: 10 Ring/Bar Rows 10 Situps 10 Dips (ring or bar) Click Here to sign up for the … [Read more...]

Week 8/9 Day 2 A) Back Squat: 75/3, 80/3, 85/3 B) Muscle Snatch: 3 sets of 3 as warm-up/technique C) Snatch: 70/3, 75/3, 80/3 D) Snatch Pull with 5 sec descent: 98/2, 100-103/1x3 sets Click Here to sign up for the Premium Weightlifting Program … [Read more...]

Week 8/9 Day 1 A) Sotts Press: 3 sets of 3 as warmup/technique B) Snatch (3 sec pause in the catch): 70/3, 75/3, 80/3, 85/3 C) Jerk from the toes: 3 sets of 3 as warmup/technique D) Clean + FS + Jerk: 70/3, 75/3, 80/3, 85/2 E) 3 rounds: 50ft … [Read more...]

Week 7/9 Day 5 A) Sotts Press:3 sets of 3 as warmup B) Snatch: every 2 min, 60/2, 65/2, 70/2, 75/1, 80/1, 85/1, 90/1 C) Tall Clean + Push Press: 3 sets of 1+2 as warmup D) Clean and Jerk: every 2 min, 60/2, 65/2, 70/2, 75/1, 80/1, 85/1, 90/1 … [Read more...]

Week 7/9 Day 5 A) Press in Split: 3 sets of 3 as warmup B) Jerk Dip + Jerk: 80/3, 85/2, 90/1x3sets C) Front Squat: 75/5, 80/3, 85/3 D) Front Rack Hold (5 seconds on 5 seconds off, based off FS): 105/3, 110/3, 115/3 Click Here to sign up for the … [Read more...]

Week 7/9 Day 3 A) Tall Clean: 3 sets of 3 as warmup B) Blocks Clean (below the knee): 70/3x2, 75/3x2, 80/3, 85/3 C) Clean Pull to explode, lower to knee, hold for 3 sec then pull: 96/2, 100/1x3sets D) 4 rounds for time: 30 Ab Mat situps 100m … [Read more...]

Week 7/9 Day 2 A) Drop Snatch: 3 sets of 3 as warmup B) Blocks Snatch (below the knee): 70/3x2, 75/3x2, 80/3, 85/3 C) Snatch Pull to explode, lower to knee, hold for 3 sec then pull: 100/2, 103/1x3sets D) Back Squat: 70/3, 80/3, 85/3, 90/3 Click … [Read more...]

Week 7/9 Day 1 A) Sotts Press: 3 sets of 3 as warmup B) Hang Snatch + Snatch: 70/2+2, 75/2+2, 80/1+2, 85/1+2, C) Tall Clean: 3 sets of 3 as warmup D) Hang Clean + Clean + Jerk: 70/3, 75/3, 80/2, 85/2 Click Here to sign up for the Premium … [Read more...]

Week 6/9 Day 5 A) Drop Snatch: 3 sets of 3 as warmup B) Snatch: work up to a heavy double in 6-7 sets (No misses) C) Tall Clean + Push Press: 3 sets of 1+2 as warmup D) Clean and Jerk: work to a heavy double in 5-6 sets (No misses) Click Here to … [Read more...]

Week 6/9 Day 5 A) Press from the Split: 3 x 3 B) Behind Neck Jerk + Jerk: 75/3, 80/3, 85/1x2sets C) Front Squat: build to a heavy single D) Front Rack Hold (10 seconds, keep hook grip if able): 100/1x3, 110/1x3 Click Here to sign up for the … [Read more...]