Developing Power & Strength through the use of the Olympic Lifts.
Complete In The Following Order A) Push Press: 6x3 to heavy triple B) Clean Blocks @ knee: 60/2, 70/2, 80/2, 85/2, 88/2*6 sets C) Clean Pull to explode: 105/2*4 sets D) BS: 50/6, 60/5, 70/4, 75/3, 80/2, 85/2, 90/2, 80/3*3 sets … [Read more...]
Complete In The Following Order A) Snatch Push Press + OHS: 60/6+1, 70/5+1, 75/4+1, 80/3+1, 85/2+1, 90/1+1 B) Snatch Blocks @ 1/2 up thigh: 50/4, 55/4, 60/3, 65/3, 70/2, 75/2 C) Snatch Blocks @ knee: 60/3, 65/3, 70/3, 75/2, 80/2, 85/2*6 sets D) … [Read more...]
Complete In The Following Order A) Close Stance BS: 70/3*4 sets B) Jerk Balance: 4x3 C) Jerk, pause 2 sec in split: 60/2, 65/2, 70/2, 75/2, 80/2*3 sets D) Jerk Dip To Split: 100/2*4 sets E) Jerk Dip pause in dip: 110/2*3 sets F) Professors: 3x45 sec … [Read more...]
Complete In The Following Order A) Sotts Press: 6,5,4,3 B) Snatch: 60/2, 70/2, 75/2, 80/2*6 sets C) Press From Split: 6,5,4,3 D) Clean and Jerk: 50/3, 60/3, 70/3, 75/2, 80/2, 85/1, 80/2, 85/1, 80/2, 85/1 … [Read more...]
Complete In The Following Order: A) BS find new max, power PR lifts to #powerandgraceperformance on Instagram B) Snatch Balance: 50/6, 60/5, 70/4, 80/3, 85/2, 90/1 C) Blocks: Snatch + OHS: 60/6+1, 70/5+1, 75/4+1, 80/3+1, 85/2+1, 90/1+1, 80/3+1*3 … [Read more...]
Complete In The Following Order A) Muscle Clean: 40/3, 45/3, 50/3, 55/3, 60/3 B) Blocks: Clean Pull + Clean: 60/2, 70/2, 75/2, 80/2, 85/2, 90/1, 85/2, 94/1, 85/2, 97/1 C) Clean Pull: 85/3, 90/3, 100/2, 105/2 D) Clean Grip DL: up to 90% of 5rm from … [Read more...]
Complete In The Following Order A) FS find new max, post PR lifts to #powerandgraceperformance on Instagram B) Snatch Push Press: 50/6, 60/5, 65/4, 70/3, 75/2, 80/1 C) Power Snatch + OHS: 50/5+1, 55/4+1, 60/3+1, 65/3+1, 70/2+1 75/2+1 D) Clean no … [Read more...]
Rest Day … [Read more...]
Complete In The Following Order A) BS only: 4 sets of 6 @ 80% of BS Jerk Balance: 4x4 C) Jerk From Rack: 60/3, 70/3, 80/3, 85/2, 90/2*4 sets D) Jerk Dip To Split: 90/2, 95/2, 100/2, 105/2, 110/2*3 sets E) Jerk Dips: 115/2*3 sets F) GHD Russian … [Read more...]
Complete In The Following Order A) Sotts Press: 4x4 B) Snatch: 60/3, 65/3, 70/2, 75/2, 80/2, 85/2, 90/1, 85/2, 93/1, 85/2, 96/1 C) Press From Split: 4x4 D) Clean and Jerk: 60/3, 65/3, 70/2, 75/2, 80/2, 85/2*4 sets … [Read more...]
Rest Day … [Read more...]
Complete In The Following Order: A) FS/BS: 3 front squat immediately into 6 back squats: Complete 5 sets @ 94% of your weight from Monday. B) Drop Snatch: 4x4 AHAP C) 2in blocks: Snatch: 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 80/2, 85/1, 90/1, 80/3 D) … [Read more...]