Cycle 2 – week 8 – session 1 Program Intensity – 90% A.) Hand Stands 3 x ME B.) Snatch – 5×1 @ 90% Clean and Jerk – 5×1 @ 90% Back Squats – 6×4 @ 90% C.) Snatch RDL’s 5×5 Push Press + Push Jerk – 7×1 – No misses use a manageable weight...Read More
Cycle 2 – Week 7 – Session 3 Program Intensity – 85% A.) Power Jerks – 5×2 B.) Snatch – 40 reps bar work – work up to heavy single Clean and Jerk – 40 reps bar work – work up to heavy single If you are tired from max week this week, please only work up...Read More
It’s Max week, you’re ready to come into the gym and tear the weights a new one. Fast forward to the end of the week, some of you reading this have successfully triumphed, and some of you are just happy to have made it through the week hitting your previous PR’s or getting close. If...Read More
Cycle 2 – Week 7 – Session 2 Program intensity – 85% A.) Complex – Front Squat + Push Press + Split Jerk – 7×1 Add weight each single B.) Snatch – Position 1 pause – 10×1 Clean and Jerk – Position 1 pause – 10×1 Front Squats – 6×2 W/ Pause on 1st rep...Read More
Week 7 – Session 1 – Cycle 2 Program Intensity – 85% A.) Super Set Hand Stand Holds (wall walks) and Behind neck jumping pull ups B.) Snatch – 7×1 Clean and Jerk – 7×1 Back Squats – 5×4 C.) Snatch RDL’s – 5×5 (target weight 10 lbs. heavier than snatch for the day) Jerk...Read More
Cycle 1 – Week 6 – session 3 Program intensity – 90% A.) Power Jerks – 5×2 (heavy) B.) Snatch- work up to a heavy single (heavier than tuesday) Clean and Jerk – work up to a heavy single (heavier than tuesday) Back Squats – Work up to a Heavy single w/ 3 second pause...Read More
QUIT THE SHAKING. You ain’t got time to shake your head in disgust after a missed lift or workout that wasn’t perfect. Every second you waste shaking your head in a negative manner is worth a 100 missed lifts or 100 bad workouts. As a coach I see it and hear about it just about...Read More
Cycle 1 – week 6 – session 2 Program intensity – 90% A.) Snatch Balance – 5 x 2 B.) Snatch – POS Dead Lift, to Pos 2 pause snatch – 12 – 15 min. Clean and Jerk – POS Dead Lift to Pos 2 pause CandJ – 12 – 15 min, Front Squats –...Read More
The following is one of those phrases that people model there life after: “Either everything can destroy you, or it can make you stronger”. This is not only a quote but a mentality that can change your training sessions, and how you handle situations in everyday life. Not every workout is going to be perfect,...Read More
