Developing Power & Strength through the use of the Olympic Lifts.
Complete In The Following Order: A) Snatch Recovery: 85-100/1*4 setsB) Snatch + Hang Snatch: 60/3+3, 70/2+2, 75/2+2, 80/2+1, 85-90/1+1*5 setsC) Clean Only from 3in deficit: 60/6, 70/5, 80/4, 85/2*4 setsD) BS:85/2*2 setsE) FS: 80/4*1 set … [Read more...]
Complete In The Following OrderA) Blocks: Power Snatch: 60/3, 65/3, 70/2, 75-80/1*5 setsB) Power Clean + Power Jerk: 60/3+3, 70/2+2, 80-85/2+1*4 setsC) Blocks: Clean Pull: 115/2*3 setsD) Good Morning into Snatch Grip Press + 6 sec Pause OHS: AHAP/5+1 … [Read more...]
Complete In The Following OrderA) Hang Muscle Snatch: 60/3*3 setsB) Snatch from 3in deficit with pause @ platform height: 60/3, 70/2, 80/2, 85-90/1*5 setsC) Snatch Pull to explode + Pull: 110/2+1*4 setsD) Muscle Clean + Press From Split: 40/3+5*3 … [Read more...]
Rest DayBorn This DayLarry Bird"I don't know if I practiced more than anybody, but I sure practiced enough. I still wonder if somebody - somewhere - was practicing more than me.""Push yourself again and again. Don't give an inch until the final … [Read more...]
Complete In The Following OrderA) Jerk Dip with 3 sec pause: 110/3, 115/3, 120/2*2 setsB) BN Jerk: 60/5, 70/5, 80/4, 85/3, 90/3*3 setsC) Clean Only: 60/3, 70/2, 80/2, 85/2*3 setsD) Good Morning into Jerk Grip Press: 3x6E) Russian Twists with medball: … [Read more...]
Complete In The Following OrderA) Muscle Snatch: 60/2*3 setsB) Snatch: up to max in no more than 8 attemptsC) On Toe Jerk: 30-40/5*3 setsD) CJ: up to max in no more than 7 attemptsE) Clean Pull: 110/2*3 sets … [Read more...]
Complete In The Following Order: A) Sotts Press: 30-40/3*3 setsB) Snatch: 60/6, 70/5, 75/4, 80/3, 85/2*5 setsC) Clean + FS + Jerk: 60/2+2+2, 70/2+2+2, 80/1+2+1, 85/1+2+1*4 setsD) BS:92/3*5 setsE) FS: 90/4*2 sets … [Read more...]
Complete In The Following OrderA) Power Snatch: 75-80/1*5 setsB) Muscle Clean: 50-60/2*3 setsC) Clean Pull pause @ knee: 105/2*4 setsD) GHD Raies: 3x8E) Weighted L-Raises from pullup bar: 3x6F) Incline Bench Press: 3x12 … [Read more...]
Complete In The Following OrderA) Drop Snatch: 50-60/2*3 setsB) Snatch with pause @ BK: 60/3, 70/3, 80/2, 85/2*4 setsC) Hang Snatch Pull: 110/2*3 setsD) Push Press: 65/4*3 setsE) Clean and Jerk: 60/3, 70/3, 75/2, 80-85/2*5 setsF) FS: 90/3*5 setsG) … [Read more...]
Rest DayBorn This DayWinston Churchill"You have enemies? Good. That means you've stood up for something, sometime in your life." … [Read more...]
Complete In The Following OrderA) Split Jerk Recovery in Power Rack: 90-100/3*3 sets, hold last rep of each set x 10 sec OHB) Split Jerk from rack/blocks: 60/6, 70/5, 80/4, 85/3, 90/2*3 setsC) Blocks: Power Snatch: 75/1*6 setD) GHD Raises: 3x8E) … [Read more...]
Complete In The Following OrderA) Snatch Grip Push Press: 85/2*3 setsB) Snatch: up to max in no more than 8 attemptsC) Jerk Balance: 40-50/3*3 setsD) CJ: up to max in no more than 7 attemptsE) Clean Pull from 3in deficit with pause @ platform height: … [Read more...]
Rest DayHappy Thanksgiving! No better day to eat, rest, and eat more. If you live somewhere besides the USA. Do the following anywaysStep 1: Wake up and eatStep 2: NapStep 3: Wake up and eatStep 4: repeat … [Read more...]
Complete In The Following Order: A) Snatch Balance: 90-100/1*3 setsB) Snatch + OHS: 60/2+2, 70/2+2, 75/2+2, 80/1+2, 85-95/1+2*4 setsC) Clean + Jerk: 50/3+2, 60/2+2, 70/2+2, 80/1+2, 85-90/1+2*3 setsD) BS:90/4*4 setsE) FS: 85/5*3 sets … [Read more...]
Complete In The Following OrderA) Snatch No Hook Grip, No Foot Movement: 70/3*3 setsB) Power Clean + FS into Split Jerk (one movement): 70-75/1+1*4 setsC) Blocks: Clean Pull: 115/2*4 setsD) Good Morning: 3x8E) GHD Situp Static Hold: 3x45 secF) Bench … [Read more...]