Complete In The Following Order: A) Jerk Balance: 4x4 B) Jerk from rack: 60/3, 70/3, 75/3, 80/3, 85/2, 80/3, 85/2, 80/3, 85/2 C) Jerk Drives: 100/2*4 sets D) Jerk rack hold x 6 sec: 125% x 3 sets E) FS: 60/3, 70/3, 75/3, 80/2, 85/2, 90/2, 94/1, 97/1 … [Read more...]

Complete In The Following Order A) Push Press: 6,5,4,3,2,1 to heavy single B) Blocks below knee: Clean Pull + Clean: 60/3, 70/3, 77/3, 83/2, 88/2, 92/1, 88/2, 94/1, 88/2, 96/1 C) CLean Pull: 3 Stop: 100/2, 103/2, 105/1*3 sets D) BS: 60/3, 70/3, 80/3, … [Read more...]

Complete In The Following Order A) Push Press + OHS: 60/6+1, 70/5+1, 80/4+1, 85/3+1, 90/2+!, 95/1+1 B) Blocks @ below knee: Snatch + OHS: 60/3+3, 65/3+3, 70/2+2, 75/2+2, 80/2+2, 85/2+1, 90/1+1, 85/2+1, 90/1+1, 85/2+1, 90/1+1 C) Snatch Pull: 85/6, … [Read more...]

Complete In The Following Order A) Sotts Press: 4x3 B) Snatch: 50/6, 65/5, 70/4, 77/3, 85/2, 90/1, 93/1, 96/1 C) Press in Split: 5x4 D) CJ: 50/3, 60/3, 70/3, 75/3, 80/2, 83/2, 86/2, 88/1, 92/1, 96/1 E) BS: 60/6, 70/5, 80/4, 85/3, 90/2, 96/1 … [Read more...]

Complete In The Following Order A) Pressing Snatch Balance: 5x3 B) Power Snatch: 60/2, 65/2, 70/2, 75/2, 80/1 C) Clean no hook no feet: 40/6, 50/5, 55/4, 60/3, 65/2, 70/1, 75/1, 80/1 C) Clean Pull: 3 Stop: 85/4, 90/3, 95/2, 100/2, 103/1 … [Read more...]

Complete In The Following Order: A) BN Jerk Balance, no feet movement: 50/3*4 sets B) Jerk from rack: 50/3, 60/3, 70/3, 75/3, 80/3, 85/2, 88/2*5 sets C) Jerk Dip to Split: 100/2*4 sets D) Jerk Dip, pause 2 sec in dip: 110/2*3 sets E) FS: 50/3, 65/3, … [Read more...]

Complete In The Following Order A) Strict Press: 5x6 B) Blocks @ Knee: Clean Pull + Clean + Jerk Dip: (1+1+1=1 rep): 50/3, 65/3, 75/3, 80/2, 83/2, 86/2*4 sets C) Clean Pull, pause @ knee: 90/3, 95/3, 100/2, 104/2, 108/1 D) BS: 50/6, 65/5, 75/4, 83/3, … [Read more...]

Complete In The Following Order A) Snatch Balance: 60/3, 70/3, 75/3, 80/2, 85/2, 90/2 B) Hang Snatch + OHS: 60/2+2, 70/2+2, 75/1+2, 80/1+2 C) Blocks @ knee: Snatch: 50/3, 60/3, 70/3, 75/3, 80/2, 83/2, 87/2*4 sets D) Snatch Pull: 85/6, 90/5, 95/3, … [Read more...]

Complete In The Following Order A) Sotts Press: 6,5,4,3 B) Snatch: 50/3, 60/3, 70/3, 75/2, 80/2, 84/2, 88/1, 86/2, 90/1, 88/2, 92/1 C) Press in Split: 4x3 D) CJ: 50/3, 60/3, 70/3, 75/2, 80/2, 85/2, 90/1, 85/2, 92/1, 85/2, 95/1 E) BS: 60/2, 70/2, … [Read more...]

Complete In The Following Order A) Drop Snatch: 30/3, 40/3, 45/4, 50/3 B) Snatch no hook no feet: 40/6, 50/5, 55/4, 60/3, 65/2, 70/1, 75/1 C) Blocks: Split Clean: 50/3, 55/3, 60/3, 65/3, 70/3 D) BN Jerk + 2 sec pause in split: 60/2, 65/2, 70/2, 75/2, … [Read more...]

Complete In The Following Order: A) Jerk Balance: 4x4 B) Jerk from rack: 50/6, 60/5, 70/4, 80/3, 88/2, 92/1, 82/3*3 sets C) Jerk Dip: 105/3*3 sets, pause for a split sec in dip D) Jerk Front Rack Hold: 125/6 sec*3 sets E) FS: 60/2, 70/2, 80/2, 85/2, … [Read more...]