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Friday March 27 2015
Comments (1)  |  Help  |  Programs  |  Exercises

Rest Day


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Thursday March 26 2015
Comments (6)  |  Help  |  Programs  |  Exercises

Technique Primer: Muscle Snatch + Push Jerk in Snatch - 3 x (3+3) (light)
  • Power Snatch - 70%x3x5
  • Power Jerk - 70%x3x5
  • Snatch Push Press + OHS - 70% x (5+1) x 4 (% of OHS or Snatch)
  • Back Squat Jump - 20%x3x5 (% of back squat)


Questions? Get answers here or post in comments.
Wednesday March 25 2015
Comments (12)  |  Help  |  Programs  |  Exercises

Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
  • 3-Position Clean - RM; 95%, 90% (% of RM)
  • Clean Pull on Riser - 105%x5, 110%x5, 115%x5
  • Front Squat - 70%x3x4
  • SLDL - 50%x5x3 (% of back squat)


Questions? Get answers here or post in comments.
Tuesday March 24 2015
Comments (11)  |  Help  |  Programs  |  Exercises

Technique Primer: Tall Jerk + Push Jerk BNK in Split - 3 x (3+3) (light)
  • Pause Jerk + Jerk - (2+1)RM; 95%, 90% (% of RM)
  • Power Clean - 70%x3x5
  • Push Press BNK - 70%x5x4 (% of push press)


Questions? Get answers here or post in comments.
Monday March 23 2015
Comments (16)  |  Help  |  Programs  |  Exercises

Technique Primer: Muscle Snatch + Tall Snatch - 3 x (3+3) (light)
  • 3-Position Snatch (floor, knee, mid-thigh) - RM; 95%, 90% (%of RM)
  • Snatch Pull on Riser - 105%x5, 110%x5, 115%x5
  • Back Squat - 70%x5, 80%x1, 72%x5, 82%x1, 74%x5, 84%x1
  • Back Squat Jump - 20%x3x5 (% of back squat)

Week 1 of 12


This cycle will be 12 weeks, with the first 8 weeks dedicated to leg and pulling strength primarily, using 3 and 2 position snatch/cln and some complexes. The final 4 weeks will use on the minute work with the competition lifts to peak for max snatch/CJ in week 12.

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Sunday March 22 2015
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Rest Day


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Saturday March 21 2015
Comments (2)  |  Help  |  Programs  |  Exercises

  • Snatch - Max!
  • Clean & Jerk - Max!
  • Front Squat - HS


Questions? Get answers here or post in comments.
Friday March 20 2015
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Rest Day


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Thursday March 19 2015
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  • Snatch - 60%x1x5
  • Power Clean + Power Jerk - 60% x (1+1) x 5


Questions? Get answers here or post in comments.
Wednesday March 18 2015
Comments  |  Help  |  Programs  |  Exercises

  • Snatch - 70%x1, 75%x1, 80%x1, 85%x1x3
  • Front Squat - 75%x2, 80%x1, 85%x1
  • Snatch Pull - 90%x2x3


Questions? Get answers here or post in comments.
Showing 1 — 10 of 2738
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