Developing Power & Strength through the use of the Olympic Lifts.
Complete In The Following OrderA) Jerk Balance: AHAP/3*4 setsB) Blocks: Snatch Pull + Snatch: 2+2: Find Max in Complex then complete 4 sets @ 5kg lessC) Backsquat from pulling stance: 4x6 @ 65% of clean maxD) Bench Press: 3x5 AHAPE) 3x1 min weighted … [Read more...]
Rest DayBorn This DayJohn Calvin"Man's nature, so to speak, is a perpetual factory of idols.""We should ask God to increase our hope when it is small, awaken it when it is dormant, confirm it when it is wavering, strengthen it when it is weak, and … [Read more...]
Complete In The Following OrderA) FS: 50/10 60/8 70/8 75/6 80/6 85/6B) Snatch: No Hook Grip, No Foot Movement, From Landing Stance: 50/6, 55/5, 60/4, 65/3, 70/2, Find Maximal 1 rep with perfect tecniqueC) Power Clean + Push Press + Power Jerk: 1+3+2: … [Read more...]
Complete In The Following OrderA) Split Jerk: 70/6, 75/5, 80/4, 85/3, 90/2*6 setsB) Blocks: Clean Pull + Clean + Jerk Dip: 3+3+1: Find Max in Complex then complete 3 sets @ 5kg less than maxC) From 3in platform: Clean Pull: 105/2*4 sets, 110/1*3 sets … [Read more...]
Complete In The Following OrderA) BS: 50/10 60/8 70/8 75/6 80/6 85/6+ up to 16B) Snatch Pull + Hang Snatch: 2+2: Find Max in complex then complete 4 sets @ 5kg less than maxC) Jerk Drives: 100-105/3*4 sets (bar must get to eyebrow level)D) Pendlay … [Read more...]
Rest DayBorn This Day:Sylvester Stallone“Life's not about how hard of a hit you can give... it's about how many you can take, and still keep moving forward.” … [Read more...]
Complete In The Following OrderA) Split Jerk Recovery in power rack + 10 sec hold after last rep: AHAP/5*4 setsB) Blocks @ 2in off the floor: Clean + FS + Jerk: 1+5+1: Work to max in complex then drop 5kg and complete 1+3+1 x 3 setsC) Good Morning: … [Read more...]
Complete In The Following OrderA) Press From Split Jerk: AHAP/5*4 setsB) From 3in platform: Find Snatch 3RM with pause @ platform height, drop 5kg and complete 4 sets of 3 C) CS BS: 3x10 @ 50% of clean maxD) DB Flat Bench: 3x8 AHAPE) Weighted plank: … [Read more...]
Rest DayBorn This Day:Tom Cruise. Lead Actor for Top 10 movies of all time:"On March 3, 1969 the United States Navy established an elite school for the top one percent of its pilots. Its purpose was to teach the lost art of aerial combat and to … [Read more...]
Complete In The Following OrderA) FS: 50/10 55/10 60/10 70/10, Delaod WeekB) Power Snatch + Snatch: 1+2 Find max in complex C) Power Clean + Power Jerk + Jerk Grip OHS: 1+1+1Find max in complexD) Strict TTB x 35 repsE) 10 attempts max distance … [Read more...]
Complete In The Following OrderA) BN Jerk: 50/6, 70/4, 80/3, 90/2, 95/1*4 setsB) Clean Pull + Clean @ 2in off floor + Clean @ Hip + Jerk: 1+1+1+1: Find max in complex then complete 3 sets @ 5kg less than maxC) Clean pull to explode + clean pull: … [Read more...]
Complete In The Following OrderA) BS: 50/10 55/10 60/10 70/10, stop at 10. Delaod WeekB) Snatch Pull + Snatch + 5 sec descent to 2in off floor + Snatch: 1+1+1+1: Find Max in complex then complete 4 sets @ 5kg less than maxC) Jerk Dip: 115/3*3 setsD) … [Read more...]
Rest DayBorn This DayKawhi LeonardLast 22-year old Finals MVP before Tim Duncan in 1999. … [Read more...]
Complete In The Following OrderA) BN Jerk: 90/2*4 setsB) 3 Position Clean (floor hang, hip) + Power Jerk x 3: Find max in complex then 3 sets @ 5kg lessC) Reverse Hyper: 3x10D) Seated Arnold Press: 3x10E) 4x1min weighted plank … [Read more...]
Complete In The Following OrderA) Jerk Drives: 100/2, 105/2, 110/1*3 setsB) 3 Position Snatch to max (floor, hang, hip) then 4 sets @ 5kg lessC) CS BS: 3x8 @ 70% of clean maxD) Incline Bench: 3x6E) Strict Knee To Elbows: 3x12 … [Read more...]