Week 12 / 20 Day 3 A) BS: 65/3, 70/3, 75/3, 80/3, 85/3, 90/2x2sets B) Press: Strict Press: Based of 3RM from week 7 Set 1-50% of 3rm/6 Set 2-75% of 3rm/3 Set 3-Max Reps of 3rm Set 4-Max Reps at adjusted weight dependent on reps in set 3 as … [Read more...]

Week 12 / 20 Day 2 A) Jerk Grip OHS: 3 sets of 3 as warmup B) Clean Pull to Explode + Clean + FS + Jerk: 60/2, 70/1, 75/1, 80/1, 85/1x3sets C) Clean Pull: 97/2, 100/2, 103/2, 106/2 D) 30 Hollow Rocks 30 Hollow V-Ups 30 Hollow Rocks Click Here to … [Read more...]

Week 12 / 20 Day 1 A) FS: 65/3, 70/3, 75/3, 80/3, 85/2, 88/2, 91/2 B) Snatch SOTS: 3 sets of 3 as warmup C) Snatch Pull to Explode + Snatch + OHS: 60/2, 70/1, 75/1, 80/1, 85/1x3sets D) Snatch Pull: 97/2, 100/2, 103/2, 106/2 Click Here to sign up … [Read more...]

Week 11 / 20 Day 5 A) FS: 4 sets of build to heavy set of 6, then 4 sets of 6 BS at the same weight B) Snatch Pull with pause just below knee: 90/3, 95/2x3 C) Pendlay Row: 5 sets of 6 AHAP D) 4 Supersets: DB Fly: 8 AHAP Band Pull apart: 12 Ring … [Read more...]

Week 11 / 20 Day 4 A) Drop Snatch: 3 sets of 3, as warmup B) Snatch: 60/2, 70/2, 75/2, 80/2, 85/2x3 C) BN Jerk Balance: 3 sets of 3 building D) Clean & Jerk: 60/2, 75/2, 80/2, 85/2, 90/1, 85/2 E) Clean Pull: 100/1, 105/1x3 Click Here to … [Read more...]

Week 11 / 20 Day 3 A) BS: 65/3, 70/3, 75/3, 80/3, 84/3, 88/3 B) Press: Strict Press: Based of 4RM from week 6 Set 1-50% of 4rm/8 Set 2-75% of 4rm/6 Set 3-Max Reps of 4rm Set 4-Max Reps at adjusted weight dependent on reps in set 3 as … [Read more...]

Week 11 / 20 Day 2 A) Power Clean + Power Jerk: 3 sets of 3 as warmup B) Clean Pull to Explode + Clean + FS + Jerk: 60/2, 65/2, 70/1x2sets, 75/1 https://vimeo.com/91457746 C) Clean Pull with 3 sec Pause at extension on the ball of the foot: … [Read more...]

Week 11 / 20 Day 1 A) FS: 65/3, 70/3, 75/3, 80/3, 83/3, 85/3 B) Snatch Balance: 3 sets of 3 as warmup C) Snatch Pull to Explode + Snatch + OHS: 50/2, 60/2, 70/1, 75/1, 80/1, 85/1 https://vimeo.com/91457745 D) Snatch Pull + Hang Snatch Pull: … [Read more...]

Week 10 / 20 Day 5 A) FS: 60/3, 70/2, 80/1, 85/1, 90/1 B) Snatch Pull from deficit: 90/3, 95/3, 100/3 C) 4 Supersets: DB Fly: 8 AHAP Band Pull apart: 12 Ring Pushup: 12 D) Accumulate 100 weighted crunches (15-25# behind head) *every break perform … [Read more...]

Week 10 / 20 Day 4 A) Drop Snatch: 3 sets of 3, as warmup B) Snatch + OHS: 60/3+1, 70/2+1, 75/2+1, 80/1x3sets C) Jerk from Split: 3 sets of 3 building D) Clean + FS + Jerk: 60/3+1+1, 70/2+1+1, 75/2+1+1, 80/1+1+1x3sets E) Clean Pull from deficit: … [Read more...]