Complete In The Following Order: A) Push Press: 6,5,4,4,4 up to 4RM B) BN Jerk + Split Jerk: 1+2 find max for the complex then 3x2 jerk @ 95% of max for the complex C) Jerk Drive: 100/2*4 sets D) FS: 60/6, 70/5, 80/4, 84/4, 86/3, 84/4, 88/3 E1) Bent … [Read more...]

Complete in The Following Order: A) Hip Clean: 60-70/3*4 sets B) Hang Clean: Find max triple (you may drop the bar between reps as needed) then 3x2 @ clean from the floor @ max triple hang clean weight C) Clean Pull: 3 Stop: 85/2, 90/2, 95/2, 100/2*2 … [Read more...]

Complete In The Following Order A) Drop Snatch, move feet from starting position to 1in boards: 40/3, 50/3, 55/3, 60/3 B) Hang Snatch: Find max triple (you may drop the bar between reps as needed) then 3x2 @ snatch from the floor @ max triple hang … [Read more...]

Complete In The Following Order A) Snatch Balance: 50/3, 60/3, 70/3, 80/3, 90/3 B) Power Snatch: 50/3, 60/3, 65/3, 70/2, 75/1, 70/2, 75/1 C) Press in Split: 30-40/4*4 sets D) Power Clean + Power Jerk: 60/3+3, 65/3+3, 70/2+3, 75/1+3, 70/2+3, 75/1+3 E) … [Read more...]

Complete In The Following Order A) Pressing Snatch Balance: 40-50/5*3 sets B) Snatch to max in 7-8 sets then 3x3 @ 85% of max C) Pressing Jerk Balance: 50/5*3 sets D) Clean and Jerk to max in 7 sets then 3x2 @ 85% of max E1) Strict Press: 6x5 up to … [Read more...]

Complete In The Following Order: A) Push Press: 5x5 @ 90% of 5RM from last week B) Jerk Dip, pause in dip, continue to jerk: 5 sets of 3 up to max triple then 3 sets of 2 regular jerks, no pause, at final complex weight C) Jerk Dip: 110/2*4 sets D) … [Read more...]

Complete in The Following Order: A) Cleanjerk: 50-60/2*4 sets B) Clean + Clean from 1in off the floor + Clean @ knee: 1+1+1 x 5 sets up to max for complex then 3 sets of complex at 90% of complex max C) Clean Pull to explode + Clean Pull from 1in off … [Read more...]

Complete In The Following Order A) Snatch Push Press + OHS: 50/3+1, 60/3+1, 70/3+1, 80/3+1, 90/3+1 B) Snatch + Snatch from 1in off the floor + Snatch @ knee: 1+1+1 x 5 sets up to max for complex then 3 sets of complex @ 90% of complex max C) Snatch … [Read more...]