Week 8 / 20 Day 1 A) FS: 60/6, 70/6, 75/3.3x3sets *3 reps, rest 10 sec, 3 reps **rest as needed between sets B) Power Snatch from Hip + OHS: 3 sets of 2+2 as warm up C) Snatch from blocks just above knee - % Based on best from week 6: 70/2, 75/2, … [Read more...]

Week 7 / 20 Day 5 A) FS: Warmup and complete 4 doubles at 3RM, rest as needed B) Snatch Pull + Lower to below knee and pause 4 sec + Snatch Pull from Below Knee: 95/1+1+1x5sets C1) Ring Pushups: 4 sets of 8-12 C2) Chinups: 4 sets of 8-12 (or max … [Read more...]

Week 7 / 20 Day 3 A) BS: Warmup and complete 6 singles at 2RM, 90 sec between sets B) Press: Build to heavy set of 3 then 1 max effort set at 80% of best set C1) Dbl KB OH Walking Lunges: 4 heavy sets of 30 ft C2) Box Jumps: 4 sets of 10 D) … [Read more...]

Week 7 / 20 Day 2 A) Tall Clean + Pause Jerk: 20/3, 25/3, 30/3, 30-35/3 B) Clean and Jerk from blocks at knee - % Based on best from week 6: 70/2, 75/2, 80/2, 85/2, 90/2x2sets, 95/2x2sets C) Clean Pull w/ 2sec pause at full extension (in the balls … [Read more...]

Week 7 / 20 Day 1 A) FS: 60/6, 70/6, 75/3.3x3sets *3, rest 10sec, 3 **rest as needed between sets B) Tall Snatch: 20/3, 25/3, 30/3, 30-35/3 C) Snatch from blocks just above knee - % Based on best from week 6: 70/2, 75/2, 80/2, 85/2, 90/2x2sets, … [Read more...]

Week 6 / 20 Day 5 A) FS: Build to Heavy Triple in 6 sets B) Snatch High Pull: 85/2x4 sets C1) Incline Bench: 4 sets of 8, building C2) DB Bent Row: 4 sets of 12, heavy C3) GHD Hip Extensions: 4 sets of 12, medium weight Click Here to sign up for … [Read more...]

Week 6 / 20 Day 4 A) Snatch SOTS: 3 sets of 3 building B) 2 Pos Snatch (Hang + Floor): Find Max for Complex no straps C) Muscle Clean + FS: 3 sets of 2+1 to warmup front rack D) 2 Pos Clean + 1 Jerk (Hang + Floor + Jerk): Find Max for Complex E) … [Read more...]

Week 6 / 20 Day 3 A) BS: Build to Heavy Double in 6 sets B) Press: Build to heavy set of 4 then 1 max effort set at 85% of best set C1) KB Front Rack Walking Lunge: 4 sets of 7 e/leg C2) Box Jumps: 4 sets of 10 C3) Banded Situp: 4 sets of 15 … [Read more...]

Week 6 / 20 Day 2 Happy 4th of July! A) No Foot Clean + Push Press: 40/2, 50/2x2sets B) Clean and Jerk from blocks at knee: 60/3, 70/3, 75/2, 80/2, 80-85/2x3sets no misses C) Clean Pull from 2" Deficit: 95/2x4sets D) Hollow to Arch Rolls: 4 sets … [Read more...]

Week 6 / 20 Day 1 A) FS: 60/6, 65/6, 70/6x3sets B) No Foot Snatch from Blocks: 40/3, 50/3x2sets C) Snatch from blocks just above knee: 60/3, 70/3, 75/2, 80/2, 80-85/2x3sets no misses D) Snatch Pull w/ Pause at Knee: 95/2x4sets Click Here to sign … [Read more...]