Monthly Archives: August 2012

heavy athletics A. Snatch from blocks (below knee); 70/2 x 3, 75/2 x 2 B. Drop Snatch; 1-1-1-1-1-1-1 focus on pushing under the bar fast, active in the bottoms, foot contact and lock out at the same time, no missed … Continue reading →

heavy athletics A. Front Squats; 65/8 x 4 B. Power clean + power jerk from blocks (above knee); 75/2+2 x 4 C. Clean pull; 85/3 x 3 D. Glute-ham raise; 8 x 3

heavy athletics A. Block C&J (below the knee); 75/2+2 x 4 B. Hang clean pull; 85/3 x 2 C1. Push Press; 3-3-3-3 C2. Box Jump; 6 x 4

week 2 heavy athletics A. Back Squat; work up to a heavy single (goal should be a little bit heavier than last week), no where near failure rep scheme for work is 2-2-2-2 (this includes warm up sets) then 1-1-1-1 … Continue reading →

heavy athletics A. Back squat; 60/10 x 3, 65/8 x 1 B. RDL; 85/5 x 4 (% of heaviest clean)

heavy athletics A. Front Squats; 60/10 x 3 B. Power clean + power jerk from blocks (above knee); 65/3+3 x 3 C. Clean pull from hang (below knee) 75/3 x 3 D. Glute-ham raise; 8 x 3

I’m working on some cool things for the future, so I’m not going to spoil just be on the lookout for new additions. heavy athletics A. Block C&J (below the knee); 65/3+3 x 4 B. Hang clean high pull; 75/3 … Continue reading →