Week 5 / 20 Day 5 A) Front Squat: 70/2, 75/2, 80/2, 85/2 B) Snatch Pull from blocks at knee: 95/2x4sets C1) Pushups: 4 sets of 10-15 C2) Supine Row w/ BB in rack: 4 sets of 10-12 C3) High Plank: 4 sets of 60sec Click Here to sign up for the … [Read more...]

Week 5 / 20 Day 4 A) Snatch Balance: 50/2, 60/2, 70/2 B) Snatch: Build up to and hit 3 sets of 2 at 90-95% of best from last week C) Press from Split: 3 sets of 3 building D) Clean & Jerk: Build up to and hit 3 sets of 2 at 90-95% of best … [Read more...]

Week 5 / 20 Day 3 A) Pause BS: 70/4, 75/4, 80/4 B) Press: build up and hit 3 sets of 3 at 6RM from week 2 C1) Front Rack Bulgarian Split Squat: 4 sets of 6 e/leg, light-med C2) Ab Wheel: 4 sets of 12, left/center/right\ Click Here to sign up for … [Read more...]

Week 5 / 20 Day 2 A) Muscle Clean + Pause Jerk: 40/2+2, 50/2+2x2sets B) Clean & Jerk from blocks at mid thigh: Build up to and hit 2-3 sets of 3 at 90% of best from last week C) Clean Pull: 95/1, 100/1x2sets D) Farmers Carry: 35/25# KB for … [Read more...]

Week 5 / 20 Day 1 Deload week, stick to the % A) FS: 70/4, 75/4, 80/4 B) Snatch Push Press + 1 OHS: 60/3, 70/2, 80/1, 90/1 C) Snatch from blocks at mid thigh: Build up to and hit 2-3 sets of 3 at 90% of best from last week D) Snatch Pull: 95/1, … [Read more...]

Week 4 / 20 Day 5 A) Front Squat: 60/4, 70/4, 75/4, 80/4, 85/4, 90/3 (only if you feel confident with it, no misses) B) Snatch Pull from blocks at knee: 95/4x3sets C1) Incline DB Press (45 degrees): 4 sets of 8 C2) Upright Row (standing, high … [Read more...]

Week 4 / 20 Day 4 A) Pressing Snatch Balance: 3 sets of 3 building B) 3 Pos Snatch (hip, hang, low hang): 60/1, 65/1, 70/1, 75/1, 80/1, if no misses work to max without missing C) Jerk from Toes (bar at hairline): 3 sets of 3 building, light and … [Read more...]

Week 4 / 20 Day 3 A) Pause BS: 70/4, 75/4, 80/4x2 sets B) Press: 4 sets of 8 at 85% of week 2's 6RM C1) Single Leg Elevated Glute Bridge (shoulders on bench): 4 sets of 8 e/leg, weighted C2) Situps: 4 sets of 25 Click Here to sign up for the … [Read more...]

Week 4 / 20 Day 2 A) Muscle Clean + Pause Jerk: 40/2+2, 50/2+2x2sets B) Clean & Jerk from blocks at mid thigh: 60/3, 70/3, 75/3, 78/3, 81/3 C) Clean Pull to knee + Pull to Explode + Pull: 90/1+1+1, 95/1+1+1, 100/1+1+1 D) Front Rack Hold: 100% … [Read more...]

Week 4 / 20 Day 1 A) Pause FS: 70/4, 75/4, 80/4x2sets B) Muscle Snatch + Drop Snatch: 40/1+3, 50/1+3x2sets C) Snatch from blocks at mid thigh: 60/3, 70/3, 75/3, 80/3, 84/3 D) Snatch Pull to knee + Pull to Explode + Pull: 90/1+1+1, 95/1+1+1, … [Read more...]