Complete In The Following Order: A) BS: 60/6, 70/5, 80/4, 85/3, 90/2, 94/1 B) Bench Press: 5x5 @ 85% of 5RM from last week C) Alt DB Bent Row: 5x10 D) Snatch Pull + Snatch Pull Below Knee: 95/1+2*4 sets E) Weighted Chinups: 3x10 … [Read more...]

Complete in The Following Order: A) Drop Snatch (that's no dip and drive allowed): in 5 sets find max double B) Blocks Below Knee: Snatch: 60/3, 70/3, 75/3, 80/2, 85/2, 88/1, 92/1, 83/2*3 sets C) CleanJerk: In 5 sets find max double Demo: … [Read more...]

Complete In The Following Order A) FS: 60/3, 70/3, 75/3, 80/3*5 sets B) Jerk In Split + 2 sec pause in split: 40/2, 50/2, 60/2, 65/2, 70/2 Demo: https://vimeo.com/141528431 C) BN Jerk: 60/3, 70/3, 75/3, 80/2*4 sets D) Clean Pull + Clean Pull from low … [Read more...]

Complete In The Following Order A) FS: 60/2, 70/2, 80/2, 85/2, 88/2, 92/1, 95/1 B) Strict Press: 5x5 in 3 sets work up to a 5RM then drop 10% and complete 2 sets 5 C) Power Jerk + Split Jerk: 60/3+3, 70/2+2, 75/2+2, 80/1+2*4 sets D) Clean Pull: 90/2, … [Read more...]

Complete In The Following Order A) Sotts Press: 5x5 B) Snatch + Hang Snatch: 60/1+2, 70/1+2, 75/1+2, 80+/1+2*5 sets (in 5 sets complete 1+2 starting at 80% and going up as able to make lifts) C) Press in Split: 5x5 D) Clean + Jerk: 60/1+6, 70/1+5, … [Read more...]

Complete In The Following Order: A) BS: 60/3, 70/3, 75/3, 80/3, 85/3*6 sets B) Bench Press: 5x5 in 3 sets work up to a 5RM then drop 10% and complete 2 sets 5 C) Pendlay Row: 5x12 D) Snatch Pull to explode + 2 sec pause at explode position: 95/3, … [Read more...]

Complete in The Following Order: A) Snatch Balance: 60/3, 70/3, 75/3, 80/3, 85/3*3 sets B) Blocks Below Knee: Snatch Pull + Snatch: 60/3, 70/3, 75/3, 80/2, 85/1*6 sets C) Tall Clean: 4x4 D) Blocks Below Knee: Clean Pull + Clean + FS (1+1+1=1 rep): … [Read more...]

Complete In The Following Order A) FS: 60/3, 70/3, 80/3, 83/2, 86/1, 83/3, 86/2, 90/1, 85/3, 88/2, 93/1 B) Jerk Balance: 40-50/4*4 sets C) Split Jerk: 60/2, 70/2, 80/2, 85/2, 88/2, 90/1*5 sets D) Clean Pull: 3 Stop: 85/2, 88/2, 92/2, 97/2, 100/2, … [Read more...]

Complete In The Following Order A) FS: 60/3, 70/3, 75/3, 80/2, 84/2, 88/2, 91/1 B) Strict Press: 5x6 @ 85% of 6RM from last week C) BN Jerk + Jerk: 60/3+3, 70/3+3, 75/2+2, 80/2+2*4 sets D) Snatch Pull: 90/5, 95/4, 100/3, 105/2, 108/1, 110/1 E) BS x … [Read more...]

Complete In The Following Order A) Pressing Snatch Balance: 30-40/5*3 sets B) Snatch Pull + Snatch: 60/3, 70/3, 75/3, 80/2, 85/1, 78/3, 82/2, 87/1, 80/3, 85/2, 90/1 C) Jerk Balance: 4x5 @ 40% or more D) Clean Pull + Clean + Jerk: 60/3+1, 70/3+1, … [Read more...]

Complete In The Following Order: A) BS: 60/6, 70/5, 80/4, 85/3, 90/2, 93/1, 80/7 B) Bench Press: 5x6 @ 85% of 6RM from last week C) Bent Over Row: 5x10 D) Snatch Pull + Snatch Pull from 1in off ground: 100/1+2*4 stes E) Weighted Pullups: 3x10 … [Read more...]