Developing Power & Strength through the use of the Olympic Lifts.
Complete In The Following OrderA) Split Jerk: work up to 80% then complete 5 sets of 3 reps continuous (touch and go off your shoulders)B) Clean Pull + Clean + Jerk: 2+1+1: Work to max then complete 3 sets @ 10kg lessC) Clean Pull: 100/3*3 sets, … [Read more...]
Complete In The Following OrderA) BS: Find 1RMB) From 3in Deficit: Snatch Pull + Snatch: 1+1: Find max in complex then compete 3 sets @ 5kg less than maxC) Press From Split: AHAP/4*4 setsD) Pendlay Row: 3x6E) Strict TTB: 3x10 … [Read more...]
Rest DayBorn This DayWilliam Wilberforce“Accustom yourself to look first to the dreadful consequences of failure; then fix your eye on the glorious prize which is before you; and when your strength begins to fail, and your spirits are well nigh … [Read more...]
Complete In The Following OrderA) Jerk Dip + Jerk: 60/3+3, 70/3+3, 80/2+1, 85/2+1*3 setsB) Clean + Jerk: 3+1: Find Max in complex then complete 3 sets @ 10kg lessC) GHD Raise: 3x8D) Push Press: 60/6*3 sets, base off jerk maxE) Plank Hold, one hand … [Read more...]
Complete In The Following Order:A) Split Jerk Recovery: 90/5, 100/3, 105-110/2*2 setsB) Power Snatch + Snatch + Hang Snatch: 1+1+1: Find Max in complex; complete 3 sets @ 5kg less than maxC) Backsquat from pulling stance: 4x1 @ 110% of clean maxD) DB … [Read more...]
Rest DayBorn This DayKenny Rogers"You've got to know when to hold 'em, know when to fold 'emKnow when to walk away, know when to run.You never count your money when you're sittin' at the table.There'll be time enough for countin' when the dealin's … [Read more...]
Complete In The Following OrderA) FS: 50/10 60/5 70/5 80/5, true max next weekB) Snatch no hook, no feet: 40/6, 50/5, 60/4, 65/3, 70/2*3 setsC) Power Clean + Thruster: 1+1: Find Max in complexD) Seated Russian Twists: 3x12 e/sE) 1/4 Squat Jumps @ 30% … [Read more...]
Complete In The Following OrderA) BN Jerk: 60/3, 70/3, 80/3, 85/2, 90/1*8 sets, limit restB) Clean + Clean @ 2in off floor + Jerk Dip: 1+1+1 Find Max in complex, then complete 3 sets @ 10kg lessC) Clean Pull: 100/3*3 sets, 105/1, 110/1, 115/1 … [Read more...]
Complete In The Following OrderA) BS: 50/10 60/5 70/5 80/5, true max next weekB) Snatch + Snatch @ 2in off ground: 1+1 Find Max in Complex then complete 3 sets @ 5kg lessC) Jerk Balances: 60/3*4 setsD) Double DB Bent Over Row: 3x12E) GHD Situp Static … [Read more...]
Rest DayBorn This Day:Lots of good ones on this day. Dustin Pedroia, Donnie Whalberg, Jayy Von Monroe, Sean Penn, Jon Gruden, Jorge Posada, and Thomas Hodgkin.But the winner, and a salute to my boys in the the Republic of Texas: Davy Crockett: "You … [Read more...]
Complete In The Following OrderA) Complete the Following Complex all TNG: Push Press + Power Jerk + Split Jerk: Base % of Jerk Max: 40/3+3+3, 50/2+2+2, 55/1+1+1, 60/1+1+1, 65-70/1+1+1*4 setsB) Clean + FS + Jerk: 1+2+1: Find Max in complex then drop … [Read more...]
Complete In The Following OrderA) Pressing Jerk Balance: 40-50/4*4 sets, Initate the jerk balance with a press.B) Blocks: Snatch: Find 2RM then drop 10kg and complete 4 sets of 2 @ lesser weightC) Backsquat from pulling stance: 6x1 @ 100% of clean … [Read more...]
Rest DayBorn This DayMagic Johnson"If you're a competitive person, that stays with you. You don't stop. You always look over your shoulder." … [Read more...]
Complete In The Following OrderA) FS: 50/10 75/6 85/4 90/2 100/1 105/1, same rules apply as Monday but stop at 1 rep, don't go to failure.B) Snatch Grip Push Press + OHS: 1+3: Find Max in complexC) Clean no hook, no feet: 50/6, 60/4, 65/3, 70/2, … [Read more...]
Complete In The Following OrderA) Jerk: 60/6, 70/5, 80/4, 85/3*4 setsB) Blocks: Power Clean + Clean + Jerk Dip: 1+2+1: Find Max in complex then complete 3 sets @ 10kg lessC) Clean Pull from 3in deficit: 100/3*3 sets, 105/3, 110/2, 115/1D) Strict … [Read more...]