Complete In The Following Order A) Tall Clean: 4x4 B) Blocks: Clean + FS: 60/2+3, 70/2+3, 75/2+3, 80/2+2, 85/1+2, 80/2+2, 88/1+2, 80/2+2, 90/1+2 C) Clean Pull: 90/5, 95/4, 100/3, 105/2, 110/1 D) Clean Grip DL: up to 5rm greater than last week … [Read more...]

Complete In The Following Order A) FS/BS: 3 front squat immediately into 6 back squats: Complete 5 sets @ 50% of your FS. B) Snatch Balance + OHS: 50/6+1, 60/5+1, 70/4+1, 80/3+1, 85/2+1, 90/1+1 C) Blocks @ halfway up thigh: Snatch: 60/3, 65/3, 70/2, … [Read more...]

Complete In The Following Order A) BS only: 3 sets of 8 @ 75% of BS B) On Toe Jerk: 4×4 C) BN Jerk from rack + 2 sec pause in split: 60/2, 70/2, 80/2, 85/2*4 sets D) Jerk Dips: 95/2, 100/2, 105/2, 110/2, 115/2 E) Jerk Rack Hold: 125/10 sec hold … [Read more...]

Complete In The Following Order A) Sotts Press: 4×4 B) Snatch: 60/3, 65/3, 70/2, 75/2, 80/2, 85/1, 88/1, 92/1, 94/1*3 sets C) Press From Split: 4×4 D) Clean and Jerk: 60/3, 65/3, 70/2, 75/2, 80/2, 85/1, 88/1, 92/1, 96/1*3 sets … [Read more...]

Complete In The Following Order: A) FS/BS: 4 front squat immediately into 8 back squats: Complete 5 sets @ 94% of your weight from Monday. B) Tall Snatch: 4×4 C) Blocks: Snatch Pull + Snatch + OHS: 60/2, 70/2, 75/2, 80/2, 83-85/2*4 sets D) … [Read more...]

Complete In The Following Order A) Push Press + Jerk Grip OHS: 4 sets of 4+1 B) Blocks: Pull + Clean: 60/3, 65/3, 70/2, 75/2, 80/2, 85/1, 80/2, 88/1, 80/2, 91/1 C) Clean Grip RDL: 85/5*4 sets D) Clean Grip DL: up to 5rm greater than last week … [Read more...]

Complete In The Following Order A) FS/BS: 4 front squat immediately into 8 back squats: Complete 5 sets @ 80% of your FS. B) Snatch Push Press + OHS: 50/6+1, 55/5+1, 60/4+1, 65/3+1, 70/2+1 C) Snatch no hook no feet: 40/6, 45/5, 50/4, 55/3, 60/2, … [Read more...]

Complete In The Following Order BS only: 3 sets of 8 @ 70% of BS Jerk Balance: 4x4 Jerk from rack: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/1*6 sets (drop singles are done every 30 sec) Jerk Dips: 110/2*4 sets Strict Pullups: 3x10, Strict TTB: … [Read more...]

Complete In The Following Order Sotts Press: 4x4 Snatch: 60/3, 65/3, 70/2, 75/2, 80/2, 85/1, 88/1, 92/1*4 sets Snatch Pull: 100/3*3 sets Press From Split: 4x4 Clean and Jerk: 60/3, 70/3, 80/2, 85/1, 88/1*4 sets Clean Pull to knee: 100/3*3 sets … [Read more...]

Complete In The Following Order: FS/BS: 4 front squat immediately into 8 back squats: Complete 5 sets @ 94% of your weight from Monday. Snatch Push Press: 6,5,4,3,2 to heavy double Snatch no hook no feet: 60/2, 65/2, 70/2, 75/2, 80/2 Blocks: … [Read more...]

Complete In The Following Order Snatch Recovery: 60/2, 65/2, 70/2, 75/2, 80/2, 85/2 Blocks: Snatch Pull + Snatch: 60/3, 65/3, 70/2, 75/2, 80/2, 83/1, 80/2, 86/1, 80/2, 89/1 Snatch Pull 3 Stop: (1 in off floor, knee, hip) 95/3*4 sets GHD Situp … [Read more...]