Complete In The Following OrderA) FS: 50/10 55/8 60/8 70/8 75/8 80/8B) Close Grip (between snatch and clean) Snatch: Find 3RMC) Cleanjerk: Find 3RMD) 6in hold feet off ground: 4x60 secE) Max Height Squat Jumps with barbell on back: 6x8 … [Read more...]

A) Split Jerk: 60/6, 65/5, 70/4, 75/3, 80/2, 85/2, 90/1*6 setsB) Blocks @ BK: Clean + Jerk: 3+1: Find ME in complex then complete 4 sets @ 5kg less than MEC) Clean Pull + Hang Clean Pull: 110/1+2*4 setsD) 1 set ME Deadhang PullupsE) Medball situps: … [Read more...]

Complete In The Following OrderA) BS: 50/10 55/8 60/8 70/8 75/8 80/8+ Cap of 18B) Blocks: Snatch from Hip: Find 3RM then complete 4 sets @ 5kg less than MEC) Pressing Jerk Balance: (initiate with a press then complete jerk balance): 40-50/5*3 setsD) … [Read more...]

Complete In The Following OrderA) BN Jerk: 90/2*4 setsB) Blocks: Clean + 5sec Pause FS + Jerk: 1+1+1 to ME + 3 sets @ 5-10kg less than MEC) GHD Hip Ext: 3x10D) Strict Press: 3x10 AHAPE) Med Ball Weighted Leg Raise: 4x12 (14/10) … [Read more...]

Complete In The Following OrderA) Jerk Dips: 120/3*4 setsB) Blocks: Snatch Triple from top of knee to ME + 3 sets @ 5-10kg less than MEC) Close Stance BS: 3x10 @ 65% of clean maxD) DB Bench Press: 3x10E) Med Ball Russian Twist: 4x15 e/s (14/10) … [Read more...]

Complete In The Following OrderA) Split Jerk: 70/2, 80/2, 90/1, 80/3, 85/3*3 setsB) Power Clean w/ pause at bottom of knee + 5 sec tempo descent to floor + TNG Clean + Jerk: 1+1+1 to ME in complex + 3 sets @ 5-10kg less than MEC) Clean Pull to … [Read more...]

Complete In The Following OrderA) BS: 50/10, 55/10, 60/10, 70/10, 75/10+ Cap of 20 repsB) Snatch with pause @ 2in off floor + snatch to ME complex + 3 sets @ 5-10kg less than MEC) Press from split: AHAP/5*4 setsD) Bent Over Row: 3x10E) MB Weighted … [Read more...]

Rest DayBorn This DayWaylon Jennings"Makin' their wayThe only way they know howThat's just a little bit moreThan the law will allow." … [Read more...]

Complete In The Following OrderA) BN Jerk + Front Jerk: 85/2+1*3 setsB) Clean Pull + Hang Clean Pull + Hang Power Clean + FS + Jerk Dip: 2+2+1+3+1 to ME + 3 sets @ 5-10kg less than MEC) Jumping Good Morning: 3x8D) Seated Arnold Press: 3x10 DEMOE) GHD … [Read more...]

Complete In The Following OrderA) On Toe Split Jerk in power rack, no recovery: 3x10 footwork only, minimal rest, since this is footwork on load just enough weight on the bar to keep the bar from moving while you perform footwork underneath it. YOU … [Read more...]

Rest DayBorn This DayMark HenryNothing to quote just watch this @ 2:37: … [Read more...]

Complete In The Following OrderA) FS: 50/10, 55/10, 60/10, 70/10B) Snatch + Hang Snatch + Drop Snatch (no drive): 2+2+1 to ME, no drop down setsC) Clean + Hang Clean + Split Jerk + Jerk Grip OHS: 1+2+2+1 to ME: no drop down setsD) Weighted V-Ups: … [Read more...]