Developing Power & Strength through the use of the Olympic Lifts.
Merry Christmas!Rest DayBorn This Day (I guess not really but come on when would this EVER line up again?):Jesus Christ"I am the way, and the truth, and the life. No one comes to the Father except through me" … [Read more...]
Complete In The Following Order: A) Sotts Press: AHAP/4*4 setsB) Snatch: 60/6, 65/5, 70/4, 75/3, 80/2, 85/2, alternate between 87/2 and 92/1 * 6 sets (that's three sets @ 87% and 3 sets @ 92%)C) Press from split: AHAP/4*4 setsD) Clean and Jerk: 50/2, … [Read more...]
Complete In The Following OrderA) Drop Snatch: 40-50/3*4 setsA) Snatch no hook grip no feet movement: 70/2*4 setsC) Power Clean Only: 80-82/1*4 setsD) GHD Hip Ext Weighted: 3x8E) Strict TTB: 3x10F) Incline Bench: 3x4Last week of bodybuilding work … [Read more...]
Complete In The Following OrderA) Snatch Grip Push Press + OHS: 80-85/2+2*4 setsB) Hang Snatch: 60/6, 70/5, 80/4, 85/3, 90/2*4 setsC) Snatch Pull: 100/3, 105/2, 110/1*3 setsD) Hip Clean: 60/3*4 setsE) Clean Pull + Hang Clean + Jerk: 60/3+3+3, … [Read more...]
Rest DayBorn This DayThe great Samuel L. Jackson“The path of the righteous man is beset on all sides by the inequities of the selfish and the tyranny of evil men. Blessed is he who in the name of charity and goodwill, shepherds the weak through … [Read more...]
Complete In The Following OrderA) Jerk Dip with 3 sec pause: 115/2*3 setsB) BN Split Jerk + 5 sec hold in split: 8 singles between 85%-90%C) Clean Only: Blocks: 85/2*4 setsD) Reverse Hyper: 3x10E) Strict TTB: 3x8F) Pullups 3x10 … [Read more...]
Complete In The Following OrderA) Close Grip Snatch: AHAP/2*3 setsB) Snatch: 15 singles @ 80%, if you miss three times drop 5kgC) Press From Split: 40/5*3 setsD) CJ: 12 singles @ 80%, if you miss three times drop 5kgE) Clean Grip RDL: 100/3*4 sets … [Read more...]
Rest DayBorn This DayJoseph Stalin"A sincere diplomat is like dry water or wooden iron.""Ideas are more powerful than guns. We would not let our enemies have guns, why should we let them have ideas." … [Read more...]
Complete In The Following Order: A) Drop Snatch: 30-40/3*3 setsB) Hang Snatch: 75/3*3 setsC) Clean from 3in deficit: 80-85/1*5 setsD) BS to 1RME) No FS work … [Read more...]
Complete In The Following OrderA) Muscle Snatch: 50/6, 55/5, 60/4, 65/3, 70/2*2 setsB) Blocks: Power Clean + Power Jerk: 75/1+1*4 setsC) Clean Pull to explode: 100/3*2 setsD) Push Press: 4 sets of 3 working to 3RME) Weighted Situps: 3x10F) DB Bench … [Read more...]
Complete In The Following OrderA) Tall Snatch: 40/5*3 setsB) Power Snatch + Snatch: 75/1+2*4 setsC) Snatch Pull: Blocks: 100/3*3 setsD) Jerk Press INTO Split: 40-50/5*3 sets, feet start in split position, dip and drive and press down deeper into a … [Read more...]
Rest Day … [Read more...]
Complete In The Following OrderA) Jerk Drives: 100/2*4 setsB) Jerk From Rack: Work to heavy single, 3 misses allowed, drop 10% from heavy single and complete 3 sets of 2C) Clean no hook no feet: 50/6, 60/4, 65/3, 70/2, 75/1D) GHD Raise: 3x8, strict … [Read more...]
Complete In The Following OrderA) Drop Snatch: 30-40/4*4 setsB) Snatch: 20 singles @ 70%, if you miss three times drop 5kgC) Jerk Balance: 40/3*4 setsD) CJ: 15 singles @ 70%, if you miss three times drop 5kgE) 3 Stop Clean Pull: 100/3*3 sets … [Read more...]
Rest Day … [Read more...]