Week 4/9 Day 3 A) Tall Clean: 3 sets of 3 as warmup B) Blocks Clean (above knee): 65/4x2, 70/4x2, 75/3, 80/3, 85/3 C) 3 Stop Clean Pull (pause 1" off floor, above the knee, at hip): 90/2, 95/1x3sets D) 4 sets: 20 Russian Twists 10 DB … [Read more...]

Week 4/9 Day 2 A) Drop Snatch: 3 sets of 3 as warmup B) Blocks Snatch (above the knee): 65/4x2, 70/4x2, 75/3, 80/3, 85/3 C) 3 Stop Snatch Pull (pause 1" off floor, above the knee, at hip): 90/2, 95/1x3sets D) Back Squat: 80/3, 85/3x3 Click Here … [Read more...]

Week 4/9 Day 1 A) Muscle Snatch + OHS: 3 sets of 1+2 as warmup B) Hang Snatch (Above the knee): 65/4x2, 70/4x2, 75/3, 80/3, 85/3 C) Muscle Clean + FS: 3 sets of 1+2 as warmup D) Hang Clean (Above the knee) + Jerk: 65/4x2, 70/4x2, 75/3, 80/3, … [Read more...]

Week 3/9 Day 5 A) Drop Snatch: 50/3, 60/3, 65/3 B) Snatch: 65/3, 70/3, 75/3, 80/3, 85/2x3 C) Tall Clean + Jerk from toes: 30-50/3x3 D) Clean and Jerk: 65/3, 70/3, 75/3, 80/3, 85/2x3 Click Here to sign up for the Premium Weightlifting Program … [Read more...]

Week 3/9 Day 4 A) Jerk from Split from Behind Neck: 50/3, 55/3, 60/3 B) Behind Neck Jerk: 75/3, 80/3, 85/2x3sets C) Jerk Dip Drive: 95/3, 100/3x3 D) Pause Front Squats (3 sec top and bottom): 60/3, 65/3, 70/3, 75/1x3sets Click Here to sign up … [Read more...]

Week 3/9 Day 3 A) Muscle Clean 40/3, 45/3, 50/3 B) High Blocks Clean (Mid Thigh): 65/3, 70/3, 75/3, 80/2, 85/2 C) Clean Pull to explode, lower to knee, hold for 5 sec then pull: 90/2, 95/1x3sets D) 4 sets: 10 Back Extensions (add weight as … [Read more...]

Week 3/9 Day 2 A) Muscle Snatch: 3 x 3 B) High Blocks Snatch: 65/3x2, 70/3, 75/3, 80/2, 85/2 C) Snatch Pull to explode, lower to knee, hold for 5 sec then pull: 90/2, 95/1x3sets D) Back Squat: 75/3, 80/3x5sets Click Here to sign up for the … [Read more...]

Week 3/9 Day 1 A) Tall Snatch: 40/3, 50/3, 55/3 B) High Hang Snatch (From the Hip): 65/3x2, 70/3, 75/3, 80/2, 85/2x2 C) Tall Clean: 40/3, 50/3, 55/3 D) High Hang Clean (From mid Thigh) + Pause Jerk: 65/3x2, 70/3, 75/3, 80/2, 85/2x2 Click Here to … [Read more...]

Week 2/9 Day 5 A) Drop Snatch: 50/3, 60/3, 65/3 B) Snatch: 65/4, 70/4, 75/3, 80/3x3 C) Tall Clean + Jerk from toes: 30-50/3x3 D) Clean and Jerk: 65/4, 70/4, 75/3, 80/3x3 Click Here to sign up for the Premium Weightlifting Program … [Read more...]