Complete In The Following Order A) Snatch Duck Walk x 30ft x 3 trips with barbell B) Snatch + OHS: 60/3+1, 70/3+1, 75/3+1, 80/2+1, 84/2+1*4 sets C) Jerk Balance: 50-60/3*4 sets D) Clean + Jerk: 60/6+1, 70/5+1, 75/4+1, 80/3+1, 85/2+1, 90/1+1, 82/2+1*3 … [Read more...]

Complete In The Following Order: A) Tall Clean: 40-50/3*4 sets B) Blocks Below Knee: Clean Pull + Clean: 60/3, 70/3, 75/3, 80/2, 84/2, 88/2 C) FS: 60/5, 70/4, 80/3, 75/4, 85/3, 90/2 D) Clean Pull from 3in deficit: 105/2*3 sets … [Read more...]

Complete in The Following Order: A) Jerk in Split, pause in split: 60/2*4 sets B) BN Jerk: 60/3, 70/3, 75/3, 80/3, 85/3*3 sets C) Jerk Drive: 100/2*4 sets D) Jerk Dip to Split: 115/3*4 sets … [Read more...]

Complete In The Following Order A) Snatch Balance: 50/3, 60/3, 70/3, 80/3 B) Blocks Below Knee: Snatch Pull to Explode + Snatch: 60/3, 70/3, 75/3, 80/2, 83/2, 86/2, 88/2 C) BS: 60/4, 70/4, 80/4, 85/4*5 sets D) Snatch Pull: 100/2*4 sets … [Read more...]

Complete In The Following Order A) Sotts Press: 4x5 B) Snatch No Hook No Feet: 40/2, 50/2, 60/2, 65/2, 70/2, 75/1, 80/1 C) Blocks @ knee: Power Clean: 50/3, 60/3, 65/3, 70/2, 75/2, 80/1 D) Snatch Pull to knee + 6 sec return to floor: 90-100/1*5 … [Read more...]

HAPPY NEW YEARS! Here's to a 2016 filled with heavy barbells, PR's, and white lights. Complete In The Following Order A) Drop Snatch + OHS: 50-60/3+1*4 sets B) Snatch Pull to explode + Snatch: 60/2+2, 70/2+2, 75/2+2, 80/2+1, 85/2+1, … [Read more...]

Complete In The Following Order: A) Clean @ Hip: 50-70/3*4 sets, focus on landing tight and standing fast B) Blocks Above Knee: Clean + FS + Jerk: 60/3+3+1, 70/3+3+1, 75/3+2+1, 80/3+2+1*3 sets C) BS: 60/2, 70/2, 75/2, 80/2, 86/2*4 sets D) Clean Pull … [Read more...]

Complete in The Following Order: A) On Toe Jerk: 30-40/3*4 sets B) Jerk: 60/2, 70/2, 75/2, 80/2, 85/2, 88/2*3 sets C) Jerk Dip, pause in dip: 110/2*4 sets D) Jerk Recovery from Split + 5 sec OH Hold: 90-100/5+1*3 sets … [Read more...]