Developing Power & Strength through the use of the Olympic Lifts.
Complete In The Following OrderA) Muscle Snatch: 70/2*3 setsB) Snatch Pull + Hang Snatch: 60/2+1, 65/2+1, 70/2+1, 75/1+1, 80-85/1+1*6 setsC) Snatch Pull to explode: 115/2*3 setsD) DB Press From Split: Medium weight x 4 reps x 3 setsE) Clean Pull + … [Read more...]
Rest DayBorn This DayBilly The Kid … [Read more...]
Complete In The Following OrderA) On Toe Split Jerk: 40/3*3 setsB) Jerk BN + Jerk: 85/2+1*4 setsC) Power Snatch + Snatch: 70-75/1+1*4 setsD) Good Mornings: 3x8E) Strict TTB: 3x6F) Pullups: 3x10 … [Read more...]
Complete In The Following OrderA) Hang Muscle Snatch: 50/3*2 setsB) Snatch: up to max in no more than 8 attemptsC) Press From Split: 40/3*3 setsD) CJ: up to max in no more than 7 attemptsE) Clean Deadlift + Hang Clean Pull: 115/1+1*4 sets … [Read more...]
Rest DayBorn This DayJoe Biden"When the stock market crashed, Franklin D. Roosevelt got on the television and didn't just talk about the, you know, the princes of greed. He said, 'Look, here's what happened." –Joe Biden, apparently unaware that … [Read more...]
Complete In The Following Order: A) Drop Snatch: 40-50/2*3 setsB) Snatch Pull + Snatch @ Knee: 50/2+2, 60/2+2, 70/2+2, 80/2+2, 85/1+2 alternate with 90/2+1 * 6 setsC) Clean Pull + Hang Clean: 50/2+2, 60/2+2, 70/2+2, 80/2+1, 85/2+1, 90/2+1 alternate … [Read more...]
Complete In The Following OrderA) Muscle Snatch: 60-70/2*3 setsB) Blocks: Power Clean + Power Jerk + Split Jerk: 70-75/2+1+1*3 setsC) Clean Pull to explode: 115/2*4 sets: DEMO: https://vimeo.com/91457746D) GHD Hip Ext Weighted: 3x12E) Strict Leg … [Read more...]
Complete In The Following OrderA) Hip Snatch: 50/5, 60/3, 70/1*3 setsB) Snatch: 60/5, 70/4, 75/3, 80/2, 85-90/2*4-6 setsC) Snatch Pull: 110/3*3 setsD) BN Push Press: 50/6, 50/4, 60-70/3*3 setsE) Clean and Jerk: 60/3, 70/3, 75/2, 80/2, 82-87/2*4-6 … [Read more...]
Rest DayEnjoy … [Read more...]
Complete In The Following OrderA) Tall Snatch: 40-50/3*3 setsB) Blocks: Power Snatch: 80-82/1*6 setsC) Blocks: Power Clean + Power Jerk: 80/1*4 setsD) GHD Back Ext: 3x6E) Weighted V-Ups: 3x10F) Pullups: 3x10 … [Read more...]
Complete In The Following Order:A) Drop Snatch:40-50/3*2 setsB) Snatch: up to max in no more than 8 attemptsC) Jerk Grip Push Press + Pause OHS: 50-60/2+1*3 sets, warm-up workD) CJ: up to max in no more than 7 attemptsE) Snatch Pull + Hang Snatch … [Read more...]
Rest DayBorn this Day:Robert Louis Stevenson"Don't judge each day by the harvest you reap but by the seeds that you plant." … [Read more...]
Complete In The Following Order: SPLIT THIS DAY UP! IT'S A LOT!A) Hang Muscle Snatch: 60/2*3 setsB) Snatch + Hang Snatch: 60/2+2, 70/2+2, 75/2+1, 80/2+1, 85/1+1*6 setsC) Clean + Jerk Dip: 60/6, 70/5, 80/4, 85/3, 90/2*6 setsD) Press From Split: … [Read more...]
Complete In The Following OrderA) Snatch No Hook, No Feet: 75/2*4 setsB) Power Clean + Thruster: 75-80/1+1*4 setsC) Clean Pull Pause @ Knee: 100-105/3*4 setsD) GHD Raises: 3x8E) GHD Russians Twists: 3x10 e/sF) Close Grip Bench Press: 3x8 … [Read more...]
Complete In The Following OrderA) Snatch Balance: 85-100/1*5 setsB) Snatch Pull + Snatch: 60/2+2, 70/2+2, 75/2+1*2 sets, 80/2+1*2 sets, 80/1+1*2 sets, 90+/1+1*2 setsC) Snatch Grip RDL: 100/4*4 setsD) Pressing Jerk Balance: 40/3*3 setsE) Clean Pull + … [Read more...]