Complete In The Following Order A) FS: 60/3, 70/3, 75/3, 80/3, 85/3*6 sets B) On Toe Jerk: 30-50/5*4 sets B) Power Jerk + Split Jerk: 60/3+1, 70/2+1, 75/2+1, 80/2+1, 85/1+1*3 sets D) Clean Pull to Explode + Hang Clean Pull: 90/1+3, 95/1+2, 100/1+1*3 … [Read more...]

Complete In The Following Order A) FS: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1 B) Strict Press: 3 sets up to 8RM, -10% x 2 sets of 8 C) Split Jerk, pause x 2 sec in split: 60/2, 70/2, 75/2, 80/2*4 sets D) Snatch Pull: 3 Stop (1in off floor, knee, hips … [Read more...]

Complete In The Following Order A) Drop Snatch: 5x5 light and fast, focus on feet B) Snatch Pull + Snatch: 60/2, 65/2, 70/2, 75/2, 80/2, 84/1, 88/1, 92/1 C) Press in Split: 5x5 D) Clean Pull + Clean + Jerk: 60/3, 65/3, 70/2, 75/2, 80/2, 84/1, 88/1 … [Read more...]

Complete In The Following Order: A) BS: 50/10, 60/8, 70/6, 80/4, 88/3, 83/4, 92/2, 86/4, 95/2 B) Bench Press: 3x8 @ up to 8RM, -10% of 8RM for 2x8 C) Bent Over Row: 5x15 D) Clean Pull, pause x 2 sec @ extension, well-balanced: 90/2*6 sets E) Chinups: … [Read more...]

Complete in The Following Order: A) Tall Snatch, standing on 1in platform, move feet off platform each rep: 40-50/3*4 sets B) Blocks @ knee: Snatch + OHS: 60/3+1, 65/3+1, 70/3+1, 75/3+1, 80/2+1, 83/2+1, 85/2+1 C) CleanJerk: Clean directly into split … [Read more...]

Complete In The Following Order A) FS: 60/5, 70/5, 75/5, 80/4, 75/5, 85/3, 75/5, 90/3 B) BN Jerk Balance: 50-60/4*4 sets C) BN Split Jerk: 60/2, 70/2, 75/2, 80/2, 85/2, 88/1, 85/2, 90/1 D) Clean Pull to knee, 3 sec pause @ knee: 100/2*4 sets E) BS: @ … [Read more...]

Complete In The Following Order A) FS: 60/6, 70/5, 80/4, 85/3, 90/2, 96/1 B) Strict Press: 3x10 @ 75% of max C) Split Jerk: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets D) Clean Pull, pause @ knee: 95/2*6 sets E) BS x max reps: Based on … [Read more...]

Complete In The Following Order A) Sotts Press: 4x5 B) Snatch + OHS: 60/2+2, 70/2+2, 75/2+2, 80/2+2, 85/1+2, 88/1+2, 90/1+2, 93/1+2 C) Jerk Balance: 4x5 D) Clean + Jerk: 60/3+1, 70/3+1, 75/3+1, 80/2+1, 85/2+1, 88/2+1, 90/1+1, 93/1+1, 96/1+1 … [Read more...]

Complete In The Following Order: A) BS: 50/10, 60/8, 70/6, 80/4, 85/4*4 sets B) Bench Press: 3x10 @ 75% of 10RM from last week C) Pendlay Row: 3x15 D) Snatch Pull + 6 sec descent down: 90/2*5 sets E) Strict Weighted Pullups: 6,5,4,3,2 to heavy double … [Read more...]

Complete in The Following Order: A) Muscle Snatch: 40/6, 45/5, 50/4, 55/3, 60/2, 65/1, if easy continue to heavy single B) BLocks @ knee: Snatch Pull + Snatch: 60/3, 65/3, 70/3, 75/3, 80/2, 75/3, 85/2, 75/3, 88/2 C) Jerk Grip OHS: 4x5 @ light fast … [Read more...]

Complete In The Following Order A) FS: 60/5, 65/5, 70/5, 75/5, 80/4*4 sets B) Press in Split: 6x5 at one heavy weight C) Split Jerk: 60/2, 70/2, 75/2, 80/2, 83/2*3 sets D) Clean Pull: 3 Stop @ just off floor, knee, hip (shoulders still over the bar): … [Read more...]