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Thursday February 12 2015
Comments  |  Help  |  Programs  |  Exercises

  • Clean Pull + Hang Clean (knee) - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Clean Pull on Riser - 3RM; 95%x3, 90%x3
  • Clean Long Pull - 3x3
  • Good Morning - 3x4
Wednesday February 11 2015
Comments  |  Help  |  Programs  |  Exercises

  • Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Pause Back Squat - 3RM; 95%x3, 90%x3
  • Jumping Quarter Squat - 50%x3x3 (% of Back Squat)
  • Press - 3RM; 95%x3, 90%x3
Tuesday February 10 2015
Comments (1)  |  Help  |  Programs  |  Exercises

  • Snatch Pull + Snatch - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Snatch Pull on Riser - 3RM; 95%x3, 90%x3
  • Snatch Long Pull - 3x3
  • SLDL - 3x4
Monday February 9 2015
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Jerk + Jerk - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Back Squat - 3RM; 95%x3, 90%x3
  • Weighted Lunge - 3x5/leg
  • Back Squat Jump - 20%x3x3 (% of back squat)
Week 7 of 12

Add weight and beat weights from last week. Next week is a recovery week so you can push the RMs to maxes this week.

Percentages after RM are taken off of the RM for the exercise/complex.
Saturday February 7 2015
Comments (4)  |  Help  |  Programs  |  Exercises

  • Snatch + Snatch Balance - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Clean + Power Jerk + Jerk - (1+1+1)RM; 95% x (1+1+1), 90% x (1+1+1)
  • Front Squat - 2RM; 95%x2, 90%x2
  • SLDL - 3x4
Thursday February 5 2015
Comments  |  Help  |  Programs  |  Exercises

  • Clean Pull + Hang Clean (knee) - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Clean Pull on Riser - 3RM; 95%x3, 90%x3
  • Clean Long Pull - 3x3
  • Good Morning - 3x4
Wednesday February 4 2015
Comments  |  Help  |  Programs  |  Exercises

  • Snatch Balance + OHS - (1+1)RM; 95% x (1+1), 90% x (1+1)
  • Pause Back Squat - 3RM; 95%x3, 90%x3
  • Jumping Quarter Squat - 50%x3x3 (% of Back Squat)
  • Press - 3RM; 95%x3, 90%x3
Showing 21 — 30 of 2716
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