Weightlifting:Cleans Only: 70/6, 75/5, 80/4, 85/3, 90/2, 95/1, 80/1*9 sets every 30 secB) Jerk From Rack: 60/3, 70/3, 75/2, 80-85/2*4 setsC) Jerk Drives: 85-90/5*3 sets to eyebrow heightStrength:A) Incline Batwing Static Hold: 4 sets of 10 sec hold … [Read more...]

Weightlifting:A) Muscle Snatch: Find Heavy TripleB) Snatch @ Hip + Hang Snatch + Snatch: 80-85/1+1+1*5 setsC) Snatch High Pull: 85-90/5*5 setsStrength:A) BN Press From Split: 4x5 AHAPB) Strict TTB: 3x10 … [Read more...]

Rest DayBorn This DayCarlos Beltran"I learned that I have to work hard everyday, that I can't get down if I get in a slump" … [Read more...]

Weightlifting:A) On Toe Split Jerk: 40-50/5*3 setsB) Power Jerk + Split Jerk + Jerk Grip OHS: 60/2+2+2, 70-75/1+1+2*4 setsC) Jerk Dips:100-105/5*3 setsStrength:A) BS: 5x3 every 90 sec @ 80%B) Bench Press: 5x5 AHAPC) Deahang Pullup: 3x10 … [Read more...]

Weightlifting:A) Muscle Clean: Find Heavy TripleB) Clean Pull + Hang Clean + Jerk: 80-85/2+2+2*4 setsC) Clean Deadlift + Clean Pull From Hang: 100/3+3*4 setsStrength:A) GHD Hip Ext: 4x5 WeightedB) Bent Over Row: 5x5 AHAP … [Read more...]

Weightlifting:A) Tall Snatch: 40-50/3*3B) Snatch Pull From Hang + Snatch + OHS: 80-85/2+2+2*5 setsC) Snatch Pull To Explode: 100/5*4 sets: DEMOStrength:A) FS: 5x2 every 90 sec @ 80%A) Push Press: 5x5 AHAPC) Plank Hold: 3x1 min … [Read more...]

Rest DayBorn This DayNapoleon III- "Glory is fleeting, but obscurity is forever""It requires more courage to suffer than to die" … [Read more...]

Weightlifting:A) Cleans Only: 70/3, 75/3, 80/2, 85/2, 90/1, 95/1, every 45 sec complete 1 clean @ 70% x 9 setsB) BN Split Jerk: 60/3, 70/3, 80-85/3*4 setsStrength:Arnold Press: 4x6 AHAP: DemoB) Strict Pullup: 3x10C) 45 sec plank + 30 sec side plank … [Read more...]

Weightlifting:A) Drop Snatch + OHS: 50/3+3, 60/3+3, 70/2+2*2 setsB) Snatch + Hang Power Snatch: 60/3+2, 70/2+2, 75/1+2*3 setsStrength:A) GHD Strict Raise: 3x8B) Incline Batwing Row: 4x6 … [Read more...]