Complete In The Following OrderA) Snatch Balance: 75/3*3 sets, dip/drive allowedB) Muscle Snatch + Hang Power Snatch: 70/1+2*3 setsC) Power Clean + Power Jerk: 65/1+2*3 setsD) GHD Hip Ext, unweighted: 3x12E) Weighted Situps: 3x10F) Chinups: 3x8 … [Read more...]

Complete In The Following OrderA) Sotts Press: 30-40/3*4 sets as a warm-upB) Snatch up to 85% and complete 3 singles there then drop to 70% and complete 2 sets of 2 thereC) Jerk Dips: 100/2*3 setsD) CJ to 85% and complete 2 singles there then drop to … [Read more...]

Complete In The Following OrderA) Muscle Snatch: 50/3*3 setsB) Snatch + Snatch @ 2in off the floor: 75/1+1*4 setsC) Clean Only: 80/3*3 setsD) BN Jerk Balance: 40-50/3*3 setsE) Power Jerk: 80/1*5 setsF) BS:75/3*3 setsG) FS: 70/4*3 sets … [Read more...]

I have no idea why this didn't post. I'm sorry early birds make anything up on Thursday. Wordpress messed it upComplete In The Following OrderA) Blocks: Power Snatch + OHS: 70/1+3*3 setsnB) Hang Power Clean: 85/1*4 setsnC) Blocks: Clean Pull: … [Read more...]

This week will be a deload week. Enjoy. Remember deload week is different than a taper week. It simply means the volume and intensity is decreased about 10%-15% from the previous week.Complete In The Following Order:A) Drop Snatch, no drive: … [Read more...]

Complete In The Following OrderA) Muscle Snatch: 60/2*3 setsB) Blocks: Power Snatch + Snatch: 75-80/1+1*4 setsC) Jerk: 75-80/3*4 setsD) Good Morning straight into jerk grip press: AHAP/4*3 setsE) Sorinsen Hold weighted: 3 sets of 30 sec holdF) … [Read more...]

Complete In The Following OrderA) Sotts Press: 30-40/3*4 sets as a warm-upB) Snatch to 100%, 2 misses allowed then drop 20% of heaviest make and complete 3 sets of 3 (yes that is similar to last Friday)C) Jerk Balance: 30-40/5*3 sets as warm-upD) CJ … [Read more...]

Complete In The Following OrderA) Snatch Balance: 85-100/1*1 sets, basically do one heavy singleB) Snatch: 82-87/2*5 setsC) Clean + FS + Jerk: 85-90/1+1+1*4 setsD) Press From Split as a warm-up: 30-40/3*3 setsE) Jerk + BN Jerk: 80-90/1+1*5 setsF) … [Read more...]

Complete In The Following OrderA) Power Snatch: 75-80/1*6 setsB) Power Clean + Power Jerk: 75-80/1+1*4 sets C) Clean Pull to explode: 100/4*3 setsD) GHD Back Ext: 3x12E) Floor Wipers with empty barbell: 3 sets of 8 e/sF) Incline Bench Press: 3x6 … [Read more...]

Complete In The Following OrderA) Snatch Grip Push Press: 80/3*3 setsB) Snatch Pull + Snatch: 70/2+2*2 sets (1 pull + 1 snatch + 1 pull + 1 snatch), 75/2+1*2 sets (2 pulls then 1 snatch), 80/1+1 alternate with 1+2*6 sets (every set alternate rep … [Read more...]