Monthly Archives: April 2012

strength A. C&J; 3 x 2+3 @75%, rest 3-4 min B. Clean Pull; 3 x 4 @ 85%, rest 90 sec C. Back Squat; 1 x 8 @ 65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 … Continue reading →

strength A. Sled Walk 6 x 50m @ (135/90), rest 1 min B. Back Squat; 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%, rest 2-3 min C. Front … Continue reading →

strength A. Hang Power Snatch; 4 x 2 @ 60%, rest 1 min B. Power Clean; 4 x 2 @ 60%, rest 1 min neither of these two lifts need to be done unbroken or touch and go. There purpose … Continue reading →

strength A. C&J; 1 2+2 @ 70%, 2 x 2+1 @ 75%, 2 x 1+1 @ 80%, rest 2-4 min B. Clean Pull; 3 x 4 @ 90%, rest 90 sec C1. Push Press 4 x 3, heaviest load possible, … Continue reading →

It is ok to make mistakes when going all out. That is part of the process and where we should learn. Have faith in yourself, focus on your goals and finish what you start. Enjoy the ride along the way, … Continue reading →

strength A. Power Clean; 7 x 2 @ 65%, rest 60 sec. B1. Rack Jerk; 4 x 3 @ 75%, rest 60 sec percentage should be off of C&J total B2. Back Squat; 1 x 8 @ 65%, 1 x … Continue reading →

strength A. Power Clean; 8 x 2 @ 65%, rest 75 sec. not touch and go reps, work fast, max effort and set up for every rep B. Clean Pull; 3 x 3, heaviest possible, rest 2 min C. Front … Continue reading →

strength A. Snatch; 3 x 2 @ 75%, 2 x 2 @80%, rest 2-4 min. only increase to 80% if technique is good. B. SnatchPull; 3 x 3 @ 10% heavier than your last technically good snatch. C1. Rack Jerk; … Continue reading →