Author Archives: admin

strength A. Power Clean + Power Jerk; 1 x 2+2 @ 80%, 3 x 2+1 @ 85%, rest 2-3 min B. Clean High Pulls; 2 x 3 @ 75% C. Back Squat; 1 x 6 @ 70%, 1 x 6 … Continue reading →

strength A. Power Clean; 6 x 2 @ 75%, 75 sec B. RDL; 4 x 3 @ 100% (percentage is of 1RM Clean) rest 2-3 min after bash A. Reverse Hyper; 3 x 12 B. Abs 75 reps

strength A. Snatch; 3 x 3 @ 75%, 1 x 2 @ 80%, rest 2-4 min B. Snatch Pull; 3 x 4 @ 90%, rest 90 sec C. Behind the Neck Rack Jerk; 3 x 2 @ 65%, rest 90 … Continue reading →

strength A. Power Snatch; 4 x 3 @ 75%, rest 3-4 min these are not touch and go reps. set up for each rep of each set as if you were pulling for max effort. percentage is off of your … Continue reading →

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 →