Developing Power & Strength through the use of the Olympic Lifts.
Complete In The Following OrderA) BS: 50/10 75/8 85/6 90/4 100/2 105/1+ No cap BUT do not go above 105%, even if it is easy. We will got to true max in a couple weeksB) Snatch + Drop Snatch (no dip allowed): 3+1 Find max in complex in a minimum of 4 … [Read more...]
Rest DayBorn This Day:Herbert Hoover, 31st President of the Unites States"Competition is not only the basis of protection to the consumer, but is the incentive to progress." … [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) Blocks: Clean + FS + Jerk: 1+2+1: Find Max in Complex … [Read more...]
Complete In The Following OrderA) Jerk Grip Press From Bottom of FS: AHAP/5*4 setsB) Blocks: Snatch Pull + Snatch: 2+1, Find Max In Complex THEN From Floor: Snatch Pull + Snatch: 1+1*6 sets @ same weight as max from blocksC) Backsquat from pulling … [Read more...]
Rest DayBorn This Day:Carl Alfalfa Switzerthe inspiration for Alfalfa in "The Little Rascals" … [Read more...]
Complete In The Following OrderA) FS: 50/10 75/8 80/6 85/4 90/2 100/1B) Snatch no hook, no feet: 50/6, 55/5, 60/4, 65/3, 70/2, Find 1RMC) Clean @ Hip: Find 1RMD) GHD Medball Twists: 3x10E) Max Height Hurdle Jump Overs (set up a PVC across two boxes): … [Read more...]
Complete In The Following OrderA) BS: 50/10 75/8 80/6 85/4 90/2 100/2+ Cap of 12B) Power Snatch + OHS: 1+3 find max in complex then complete 6 sets of 1+3 @ 5kg-10kg less than maxC) Press INTO Split: AHAP/5*3 sets: DEMOD) Weighted Ring Row: 3x10E) … [Read more...]
Rest DayBorn This Day:Ryan Lochte"My senior year of high school, when I was getting recruited for college, my dad goes to me, 'You can become an Olympic champion.' And that's the first time that I'd heard someone else say that to me. I was like, 'Uh, … [Read more...]
Complete In The Following OrderA) FS + Jerk: 60/3+1, 70/2+1, 80/2+1, 85/2+1*4 sets * base % off jerk maxB) Blocks: Clean Pull + Clean + Jerk: 2+1+1: Find Max in complex then 4 sets of 1+1+1 @ 10kg less, yes it will feel light and yes it will be easy, … [Read more...]
Complete In The Following OrderA) Split Jerk Recovery: 100-110/3*4 sets, hold and maintain control before dropping every repB) From 3in deficit: Snatch + OHS: 1+1: Find Max in complex the complete 5 sets of 2+2 @ 10kg-15kg less as ableC) Backsquat … [Read more...]
Rest DayBorn This Day:So there were too many for me to choose from that are awesome folks born today. Just take a look at this list. Find your own quotes :)JK RowlingWesley SnipesAJ GreenZac BrownMark CubanJohn Laurinaitis … [Read more...]
Complete In The Following OrderA) FS: 50/10 65/6 75/6 85/4; deload weekB) Power Snatch @ Hip: Find 1RMC) Clean, no hook, no feet movement (in landing stance): 50/6, 55/5, 60/4, 65/3, 70/2*6 setsD) Weighted Situps: 3x15E) Depth Jumps (google it if … [Read more...]
Complete In The Following OrderA) BN Jerk + Jerk: 60/3+3, 70/3+2, 80/2+2, 85/2_1, 90/1+1*3 setsB) 3 Position Clean ONLY: Find max then complete 2 sets @ 10kg less, sequence is hip, hang, floorC) Pause Clean Pull (pause @ BK): 100/2*4 setsD) 3x10 … [Read more...]
Complete In The Following OrderA) BS: 50/10 65/6 75/6 85/4; deload weekB) 3 Position Snatch: Find Max then complete 3 sets @ 5kg less; sequence is hip, hang, floorC) Pressing Jerk Balance: 50-60/5*3 setsD) Bent Over Row: 4x8E) Weighted Leg Raises: … [Read more...]
Rest DayBorn This Day:Triple H"There is one measuring stick in this business - me, Triple H. I've had more gold around my waist than almost anyone on the planet." … [Read more...]