Complete In The Following OrderA) Push Press: Complete 4 sets of 3 reps AHAP all one weight for all 4 setsB) Power Jerk + Split Jerk: 80/1+2*6 setsC) Power Snatch + Snatch: 70/1+1*6 setsD) KB Swings: 3x20E) Weighted plank: 3 sets of 1 minF) Chinup: … [Read more...]

Complete In The Following OrderA) Snatch Grip BN Strict Press: 40/4*3 sets as warm-upB) Snatch to 100%, 2 misses allowed then drop 20% of heaviest make and complete 4 sets of 3C) True Sotts Press (jerk grip press from bottom of FS): 30-40/3*4 setsD) … [Read more...]

Complete In The Following OrderA) Drop Snatch, no drive: 40-50/3*3 sets as warm-upB) Snatch + OHS: 70/3+3, 80/2+2, 85/2+1 AND 90/1+2, alternate between 85% and 90% for 6 totals setsC) Clean Only: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 85/3*3 setsD) Jerk … [Read more...]

Complete in the following order:A) Blocks: Power Snatch: 60/3, 65/2, 70-75/1*5 setsB) Power Clean + FS + Power Jerk: 60/2+2+2, 70/1+2+1, 75-80/1+1+1*3 setsC) Clean Pull with pause @ knee: 85/3*3 setsD) Good Morning: 3x8E) Weighted Situps: 3x10F) DB … [Read more...]

Here we go. Back to it full speed. The auxiliary work before the snatch and clean work is designed to be done QUICKLY like less than 10 minutes as a warmup for the lifts. Treat it that way. Complete In The Following OrderA) BN Snatch Grip Sotts … [Read more...]

Complete In The Following OrderA) Snatch Grip Push Press: 80/3*4 setsB) BN Jerk + Jerk: 80/1+1*6 setsC) Hip Clean: 75/1*5 setsD) Good Morning: AHAP/6*3 setsE) Bent Over Row: AHAP/8*3 setsF) Pullup: 3x10 … [Read more...]

Complete In The Following OrderA) Snatch: 75/3*3 sets THEN 5 singles @ 80%B) CJ: 3x2 @ 75% THEN 5 singles @ 80%C) Snatch Pull: Blocks: 100/3*3 sets … [Read more...]

Complete In The Following OrderA) Press From Split: 30-40/4*4 setsB) Jerk 75/3*4 setsC) Jerk Dip w/ 5 sec pause: 100/2*4 setsD) BS: 3x8 @ 65%E) FS: 3x10 @ 60% … [Read more...]

Complete In The Following OrderA) Snatch no hook grip, no foot movement (squat stance): 4x3 @ 60%B) Clean no hook, no feet: 4x2 @ 65%C) Clean Pull: 100/3*3 setsD) GHD Hip Ext: 3x10E) Weighted Leg Raise: 3x8F) Incline DB Bench: 3x6 … [Read more...]

Complete In The Following OrderA) Power Snatch + Snatch: 1+2 @ 75% x 5 setsB) Snatch Pull: 100/3*3 repsC) Power Clean +Clean + Power Jerk: 1+1+1*4 sets @ 75%D) FS: 60/8*3 setsE) BS: 60/10*3 sets … [Read more...]

Competition Day:If you are competing go get it! If you are not complete a mock competition in your training. Work to max allow 3 attempts that you set ahead of time in snatch and CJ and that's it. PR Everything! … [Read more...]