Developing Power & Strength through the use of the Olympic Lifts.
Complete In The Following OrderA) Split Jerk: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 setsB) Blocks: Clean + Jerk: 2+1: Find Max then complete 3 sets @ 5kg-10kg lessC) Jumping Good Mornings: 4x6 Medium fast weightD) Press in Split: 4x5 AHAPE) Ball … [Read more...]
Complete In The Following OrderA) BN Jerk Balance: 50/6, 55/5, 60/4, 65/3, 70/2*3 setsB) Blocks: Snatch 2RM @ BK the complete 4 sets @ 5kg-10kg lessC) Backsquat from pulling stance: 4x4 @ 75% of clean maxD) Bench Press: 6,5,4,3E) GHD Situp Static … [Read more...]
Rest DayBorn This Day:The Mailman, Karl Malone"Even though I left for a year, I grew here as a Jazz man. If I'm fortunate enough to go into the Hall of Fame, I will go as a Jazz man." … [Read more...]
Complete In The Following OrderA) FS: 50/10 70/8 75/6 80/4 85/4 95/2B) Snatch, no hook grip, landing stance: 50/6, 55/5, 60/4, 70/3, 75/2, Find 1RM, best 2 weeks agoC) Clean @ Hip: Find 3RMD) Floor Sweepers: Weighted Barbell as able: 3x10 e/sE) … [Read more...]
Complete In The Following OrderA) 2 sec Pause Jerk Dip into Split Jerk: 60/3, 65/3, 70/3, 75/2, 80/2*4 setsB) Power Clean + Hang Clean + Power Jerk 1+2+1: Find Max in complex THEN complete 3 sets @ 5kg lessC) Clean Pull + 5 sec return to floor: … [Read more...]
Complete In The Following OrderA) BS: 50/10 70/8 75/6 80/4 85/4 95/2+ Cap of 12B) Power Snatch + Hang Snatch: 1+2: Find max in complex then complete 4 sets @ 5kg lessC) Press From Bottom of FS, clean grip: 4 sets of 4 AHAP; (have fun Chip)D) Pendlay … [Read more...]
Rest DayBorn This Day:Alexander The Great (allegedly)Also he allegedly said this: "I am not afraid of an army of lions led by a sheep; I am afraid of an army of sheep led by a lion." … [Read more...]
Complete In The Following OrderA) BN Split Jerk + 5 sec hold in split last rep: 60/6, 70/5, 80/4, 90/3, 95/2*3 setsB) From 3in platform: Clean Pull + Clean + Power Jerk: 1+2+1: Find Max in complex THEN complete 3 sets @ 10kg-5kg less as ableC) GHD … [Read more...]
Complete In The Following OrdernA) Press INTO Split: AHAP/5*4 sets (DEMO)B) Snatch off 3in platform + OHS: 2+3: Find Max in complex THEN complete 3 sets @ 10kg-5kg less as ableC) Backsquat from pulling stance: 4x5 @ 70% of clean maxD) DB Incline … [Read more...]
Rest Day:Born This Day:David Hasselhoff"I feel like Elvis. Only alive." … [Read more...]
Complete In The Following OrderA) FS: 50/10 70/8 75/6 80/4 85/4 90/4B) Hip Snatch: Find 3RM without dropping the bar, straps allowedC) Clean, no hook grip, landing stance: 50/6, 55/5, 60/4, 70/3, 75/2, 80+: find 1RMD) Partner Leg Throws: 3x15 reps (5 … [Read more...]
Complete In The Following OrderA) Power Jerk + Split Jerk: 85/1+2*6 setsB) Clean + Clean @ 2in off floor + Jerk Dip: 2+1+1: Find Max in complex THEN complete 3 sets @ 10kg-5kg less as ableC) Clean Pull + 5 sec return to floor: 100/3*2 sets, 105/1*2 … [Read more...]
Complete In The Following OrderA) BS: 50/10 70/8 75/6 80/4 85/4 90/4+ Cap of 14B) Snatch + Snatch @ 2in off floor:1+1; Find Max in complex THEN complete 3 sets @ 10kg-5kg less as ableC) Jerk Dip with 2 sec pause in dip: 120/2*4 setsD) Alt DB Row Bent … [Read more...]
Rest DayBorn This Day:Harrison Ford"I don't mind doing interviews. I don't mind answering thoughtful questions. But I'm not thrilled about answering questions like, 'If you were being mugged, and you had a lightsaber in one pocket and a whip in the … [Read more...]
Complete In The Following OrderA) Split Jerk Recovery in Power Rack: 100/3*3 setsB) Clean Pull + Clean + FS + Jerk + BN Jerk: One of each Rep, this is the Texas Barbell Jerk Complex, credit to Ursula Papandrea for this one. Find Max in complex then … [Read more...]