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heavy athletics A. C&J; 85/1+1 x 1, 90/1+1 x 3 B. RDL; 100/3 x 3

heavy athletics A. Power snatch; 85/1 x 1, 90/1 x 3 B. Snatch high pull; 75/4 x 2 C. Front squat; 85/1 x 1, 90/1 x 3

heavy athletics A. Snatch; 90/1 x 4 B. Snatch Grip RDL; 100/3 x 1, 105/2 x 1, 110/2 x 1 C. Sotts Press; 4-4-4-4 after bash 200 Abs

heavy athletics A. Power Clean + Power Jerk; 85/1+1 x 1, 90/1+1 x 2 B. Clean pull; 95/3 x 3 C. Back squat; 80/2 x 1, 85/1 x 1, 90/1 x 2, 95/1 x 1

heavy athletics A. Power snatch; 80/2 x 1, 85/1 x 3 B. Snatch high pulls; 75/3 x 3 C. Snatch balance; 65/3 x 1, 70/3 x 1, 75/2 x 1, 80/1 x 2 after bash Abs x 100

heavy athletics A. Power Clean + Power Jerk; 80/2+2 x 1, 85/2+1 x 3 B. Clean High Pull; 75/3 x 3 C. Push Press; 85/3 x 4 after bash Box Jumps; 5 x 5

This week will look almost exactly like last week for a couple of reasons. The percentages are heavy and in the range where I think all the magic happens. The good adaptations happen due to power and speed under appropriate … Continue reading →

heavy athletics A. Power snatch; 80/2 x 1, 85/1 x 3 B. Snatch high pulls; 75/3 x 3 C. Snatch balance; 65/3 x 1, 70/3 x 1, 75/2 x 1, 80/1 x 2 after bash Abs x 100

heavy athletics A. C&J; 80/2+1 x 1, 85/1+1 x 4 B. RDL; 100/3 x 3 C. Back squat; 75/3 x 1, 80/2 x 1, 85/1 x 2

heavy athletics A. Power Clean + Power Jerk; 80/2+2 x 1, 85/2+1 x 3 B. Clean High Pull; 75/3 x 3 C. Push Press; work up to a max load for a triple after bash Box Jumps; 5 x 5