Week 14 / 20 Day 4 A) Power Snatch with pause above knee: 3 sets of 3, as warmup B) Snatch: Work to heavy single. If you beat last week, move on. If not do 3 singles at 93% of today's best. C) Clean & Jerk: Work to heavy single. If you beat … [Read more...]

Week 14 / 20 Day 3 A) BS: 65/3, 70/3, 80/2, 85/1, 89/1, 93/1, 97/1, 89/1, 93/1, 97/1 B) Z- Press: 3 sets of 5 as warmup then Strict Press: Find 1RM C) Bench Supported Incline DB Row: 4 sets of 7 D) 400M Farmers (KB) Carry w/ 10 Russian Swings … [Read more...]

Week 14 / 20 Day 2 A) CleanJerk (clean straight into jerk): 3 sets of 3 building B) C) Clean + Jerk: % based on last Friday's best - 60/2+1, 70/2+1, 75/2+1, 80/2+1, 85/2+1, 90/2+1x2sets C) Clean Pull from 2" deficit: 95/2, 100/2, 105/2, … [Read more...]

Week 14 / 20 Day 1 A) FS: 65/3, 70/3, 80/2, 85/1, 89/1, 93/1, 97/1, 89/1, 93/1, 97/1 B) Snatch Grip PP + OHS: 4 sets to work up to heavy set of 3+1 C) Snatch Pull to above knee + Snatch: % based on last Friday's best - 60/2, 70/2, 75/2, 80/1, … [Read more...]

Week 13 / 20 Day 5 A1) FS: 5 sets of 5 build to heavy set A2) BS: 3 sets of 5 at FS 5RM B) Snatch Pull (no straps, keep sets quick, focus maximum bar speed at top): 100/3, 105/3x3 C) 3 Supersets: DB Incline Press: 12 DB Pullover: 12 Dips: 12 Bent … [Read more...]

Week 13 / 20 Day 4 A) Power Snatch with pause above knee: 3 sets of 3, as warmup B) Snatch: Work to heavy single, then 4 singles at 94% of best Take what's there, don't force it, keep misses to a minimum C) Clean & Jerk: Work to heavy single, … [Read more...]

Week 13 / 20 Day 3 A) BS: 65/3, 70/3, 80/3, 85/2, 89/2, 93/1x3sets B) Press: Strict Press: Based of 3RM from week 7 Set 1-50% of 3rm/6 Set 2-70% of 3rm/4 Set 3-85% of 3rm/3 Set 4-Max Reps at 3rm Set 5-Max Reps at adjusted weight dependent on reps … [Read more...]

Week 13 / 20 Day 2 A) Muscle Clean + FS straight into Jerk: 3 sets of 3 as warmup B) Clean Pull to Knee + Clean + Jerk: 60/3, 70/3, 75/3, 80/2, 84/2x2sets, 88/2x2sets C) Clean Pull + Pause just below knee on descent (no straps): 95/2, 100/2, … [Read more...]

Week 12 / 20 Day 5 A1) FS: 4 sets of build to heavy set of 4, A2) BS: 4 sets at best FS 4RM B) Snatch Pull + 5 sec descent: 100/1, 105/1x3 D) Renegade Row: 5 sets of 8 e/arm AHAP C) 4 Supersets: Alt DB Press: 8 e/arm Reverse Fly: 8 Ring Dip: … [Read more...]

Week 12 / 20 Day 4 A) Tall Snatch moving feet on to 1" risers: 3 sets of 3, as warmup B) Snatch: 60/2, 70/2, 75/2, 80/2, 85/1, 89/1, 93/1, 85/1, 89/1, 93/1 C) Clean & Jerk: 60/2, 70/2, 75/2, 80/2, 84/1, 88/1, 92/1, 84/1, 88/1, 92/1 D) Clean … [Read more...]