Week 3 / 20 Day 5 A) Unlocked FS: 60/4, 70/4, 75/4, 80/4x2sets B) Snatch Pull from blocks at knee: 90/5x3sets C1) Alternating Seated DB Press: 4 sets of 8 e/arm C2) Supine Rows (use bar in rack): 4 sets of 10 C3) L-Hang: 4 sets of 20 … [Read more...]

Week 3 / 20 Day 4 A) Low Hang Muscle Snatch: 3 sets of 3 for warmup B) 3 Pos Snatch (hip, hang, low hang): 50/1, 60/1, 65/1, 70/1, 75/1, if no misses work to max without missing C) Low Hang CleanJerk: 3 sets of 3 for warmup D) 3 Pos Clean + 2 … [Read more...]

Week 3 / 20 Day 3 A) BS (2 sec pause just above parallel): 60/4, 70/4, 75/4x2sets B) Press: 4 sets of 6 at 85% of last weeks best C1) Single Arm Russian KB Swing: 4 sets of 8 e/arm C2) Strict Toes to Bar: 4 sets of 8-12 Click Here to sign up for … [Read more...]

Week 3 / 20 Day 2 A) Low Hang Power Clean + Pause Jerk: 3 sets 2+2 as warmup B) Clean from blocks + Jerk (set the blocks as high as possible without hitting them in the catch, mid-thigh for most athletes): 60/3, 65/3, 70/3, 75/3, 78/3 C) Clean … [Read more...]

Week 3 / 20 Day 1 A) FS (2 sec pause just above parallel): 60/4, 70/4, 75/4x2sets B) Low Hang Power Snatch + OHS: 3 sets of 2+2 as warmup C) Snatch from blocks just below hip (upper thigh, shoulders slightly in front of bar): 60/3, 65/3, 70/3, … [Read more...]

Week 2 / 20 Day 5 A) Unlocked FS: 60/4, 70/4, 75/4, 80/4 B) Snatch Pull from blocks at knee: 85/5, 90/5x2sets C1) Seated Double DB Arnold Press: 4 sets of 8 C2) Supinates Pullups: 4 sets of 6-10reps C3) Russian Twists: 4 sets of 20 Click Here to … [Read more...]

Week 2 / 20 Day 4 A) Tall Snatch: 3 sets of 3 for warmup B) 3 Pos Snatch (hip, hang, low hang): 50/1, 60/1, 65/1, 70/1, 75/1x2sets C) Press from Split: 3 sets of 3 for warmup D) 3 Pos Clean + 2 Jerks: 50/1, 55/1, 60/1, 65/1, 70/1, 75/1 E) Clean … [Read more...]

Week 2 / 20 Day 3 A) BS w/ 3 sec descent: 60/4, 70/4, 75/4x2sets B) Press: Build to heavy sets of 6 then 1 max effort set at 90% of best set C1) GHD Hip Ext: 4 sets of 8 AHAP C2) V-Ups: 4 sets of 15 Click Here to sign up for the Premium … [Read more...]

Week 2 / 20 Day 2 A) Jerk from Split: 3 sets of 3 as warmup B) Hang Clean from power pos + Jerk: 60/4, 65/4, 70/4, 75/4x2sets C) Clean Pull to knee + Pull to Explode + Pull: 85/2+1+1, 90/2+1+1x3 sets D) Evil Wheel: Accumulate 50 reps Click Here … [Read more...]

Week 2 / 20 Day 1 A) FS w/ 3 sec descent: 60/4, 70/4, 75/4x2sets B) Close Grip Snatch: 3 sets of 3 as light warmup C) Snatch from blocks at hip (power pos): 60/4, 65/4, 70/4, 75/4x2sets D) Snatch Pull to knee + Pull to Explode + Pull: 85/2+1+1, … [Read more...]

Week 1 / 20 Day 5 A) Unlocked FS: 60/4, 70/4, 75/4x2sets B) Snatch Pull from blocks mid thigh: 80/5, 85/5x2sets C1) Seated Single Arm Press: 4 sets of 8 e/arm C2) Strict Pullups: 4 sets of 6-10reps C3) GHD Hold at Parallel: 30 sec Click Here to … [Read more...]