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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 →

strength A1. Good Mornings, 5 x 3, work up to heaviest possible while maintains proper midline, rest 75 sec A2. Pendlay Row; 5 x 3, moderately heavy load, rest 75 sec B. Back Squat; 1 x 10 @60%, 1 x … Continue reading →

strength A. C&J; 1 x 1+1 @ 80%, 1 x 1+1 @ 85%, 1 x 1+1 @ 90%, 1 x 1+1 @ 80%, 1 x 1+1 @ 85%, 1 x 1+1 @ 90%, rest 3-4 min B. Clean Pull; 3 … Continue reading →

Strength/games prep A. Power Snatch; 6 x 3 @ 65%, rest 60 sec. B. Power Clean; 6 x 3 @ 65%, rest 60 sec. These do not have to be touch and go reps, however, once the 1st rep is … Continue reading →

games prep A1. Front Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%, rest 30 sec A2. Glute-Ham Raise; 4 x 8, rest 60 sec Met-con 5 RFT 5 C&J (165/105) 25 Dubz

games prep A. C&J; work up to a heavy single in 15 minutes B. C&J; 3 x 1+1 @ 80%, rest 90 sec C. Clean Pull; 3 x 4 @ same load as your heavy single, rest 60 sec D. … Continue reading →