Complete In The Following Order: A) Power Jerk: 60/3, 65/3, 70/2, 75/1, 80/1 B) Jerk from rack: 60/3, 65/3, 70/3, 75/2, 80/2, 83/1, 80/2, 87/1, 80/2, 92/1 C) Jerk Dip: 100/3, 103/3, 105/3, 108/3 D) Split Clean from blocks @ knee: 60/3, 65/3, 70/3, … [Read more...]

Complete In The Following Order A) Hang Clean + FS: 60/3+3, 65/3+3, 70/2+2, 75/2+2 B) Blocks Below Knee: Clean Pull + Clean: 50/3, 60/3, 70/3, 75/2, 80/2, 85/2, 88/1, 92/1*3 sets C) Clean Pull, pause @ knee: 90/3, 95/2, 100/2, 103/1, 105/1 D) BS: … [Read more...]

Complete In The Following Order A) Snatch Push Press + Squat: 40/6+1, 50/5+1 60/4+1, 70/3+1, 80/2+1, 85/1+1 B) Blocks @ Below Knee: Snatch + OHS: 50/3+1, 60/3+1, 70/3+1, 75/2+1, 80/2+1, 85/2+1, 90/1+1*4 sets C) Snatch Pull: 90/3*3 sets, 95/2*2 sets, … [Read more...]

Complete In The Following Order A) Sotts Press: 4x3 B) Snatch: 60/3, 70/3, 75/3, 80/2, 84/2, 88/2, 90/2, 93/1, 90/2, 93/1 C) Press in Split: 5x4 D) CJ: 50/3, 65/3, 75/3, 80/2, 84/2, 88/2, 90/2+1, 90/1+2, 93/1+1*2 sets E) BS: 60/3, 70/3, 75/3, 80/2, … [Read more...]

Complete In The Following Order A) Snatch Push Press: 6,5,4,3,2 to double B) Power Snatch + OHS: 60/2+2, 65/2+2, 70/1+2, 75/1+2 C) Clean no hook no feet: 50/4, 55/4, 60/3, 65/3, 70/2, 75/1 D) Clean Pull: 3 Stop: 90/3, 94/3, 98/2, 102/2, 105/1 … [Read more...]

Complete In The Following Order: A) BN Jerk Balance, no feet movement: 6x3 B) Jerk from rack: 60/3, 70/3, 75/3, 80/3, 85/2, 88/1, 85/2, 92/1, 85/2, 95/1 C) Jerk Dip pause in dip: 100/2*4 sets D) Jerk Dip to Split: 100/2, 103/2, 106/2, 110/2 E) FS: … [Read more...]

Complete In The Following Order A) Jerk Grip OHS: 4x5 B) Blocks Below Knee: Clean + FS: 60/3+3, 70/2+2, 75/2+2, 80/2+2, 85/1+2*4 sets C) Clean Pull to explode: 105/2*4 sets D) BS: 60/2, 70/2, 80/2, 85/2, 90/2*4 sets … [Read more...]

Complete In The Following Order A) Snatch Balance: 60/3, 70/3, 75/3, 80/2, 85/2, 90/2 B) Blocks @ below knee: Snatch Pull + Snatch: 50/3, 65/3, 75/3, 80/2, 83/2, 86/2, 90/1, 86/2, 90/1, 86/2, 90/1 C) Snatch Pull, pause @ knee: 95/2, 98/2, 102/2, … [Read more...]

Happy July 4th! If you're celebrating and enjoying family time. Do that. The gym isn't going anywhere. If you're like me and like to lift something before you relax all day. Here's your July 4th programming: Complete In The … [Read more...]

Complete In The Following Order A) Drop Snatch: 4x4 B) Snatch no hook no feet: 50/2, 55/2, 60/2, 65/2*3 sets C) Snatch Pull to knee, pause x 2 sec: 100/3*4 sets D) Blocks: Split Clean: 50/3, 55/3, 60/3, 65/3, 70/3 … [Read more...]