Cycle 1 – Week 5 – Recovery – Session 2 Programming – 80% A.) Snatch drops – 5×2 (different from snatch balance as there is no “dip and drive”) B.) 3 POS snatch ladder – 9 reps (weight will be added each rep) 3 POS Clean and Jerk Ladder – 7 reps (new rep structure...Read More

Cycle 1 – Week 5 – Session 1 Programming intensity – 80% A.) Zombie Squats – 3×10 B.) Snatch – 4×1 Clean and Jerk – 4×1 Back Squat – 4×3 – w/pause on 1st rep Snatch RDL’s – 5×5 C.) Mobility Behind neck strict press – 5×5 Hollow Rocks – 100 Strict pull ups –...Read More

I Challenge YOU……. to Greatness Every once and awhile it’s good to push yourself out of your comfort zone; in fact I’d say you should probably try to push out of your comfort zone on a daily basis if possible. I’m going to help you get out of your comfort zone by challenging you to...Read More

How to get better at Olympic Weightlifting Over the next 3 months. Technique – Know the positions of the Top down Progression. If you even have to question what the positions are, ASK a coach. Drill the Positions daily before and after every workout. Strength – You should always be striving to become stronger. Every...Read More

Cycle 1 – week 4 – session 2 Programming – intensity – 85% A.) Warm up – 30 snatches – Snatch Balance – 5×2 – heavier than previous weeks, focus! B.) Snatch – Position deadlift to full snatch – try to get close to what you lifted tuesday Clean and Jerk 0 Postion deadlift to...Read More

Cycle 1 – Week 4 – session 1   Programming intensity – 85% A.) Zombie Squats – 5×5 – 30 – 50 snatches depending on time B.) Snatch – 7×1 Clean and Jerk – 7×1 Back Squats – 6×5 (all at 85%) C.) 50 Clean and Jerks Snatch RDL – 4×5 – light Behind Neck...Read More

Cycle 1 – Week 3 – 80% Session 2 Programming A.) Snatch Balance – 5×2 Position work B.) 3 Pos Pause Snatch – to Pos 1 Snatch 3 Pos Pause Clean – Pos 1 Clean and Jerk – Pull into normal start position pausing mid shin, pause Pos 2, and Pause Pos1, then from Pos...Read More

Cycle 1 – Week 3 – 80% Programming A.) Zombie Squats – 5×5 Muscle Snatch – 5×2 B.) Snatch – 6×1 Clean and Jerk – 6×1 Back Squat – 4×5 C.) Behind neck strict Press – 5×7 Snatch Grip RDL – 5×5 Toes to Bar – 3×15   Link of the Day – http://www.allthingsgym.com/dmitry-klokov-190kg-deficit-snatch-run/  Read More

The other day I was asked how much the average female lifts in a weightlifting competition, and what would “I” have to lift to be competitive. My response was “you have to lift exactly what’s on the barbell in front of you to be competitive”. The barbell I was looking at had 2 wood training...Read More

Programming Cycle 1 – Week 2 – Intensity 83% A.) Snatch Balance – 5×2  ( take 2-3 warm up sets) B.) Snatch – 3 pos Deadlift to full snatch – 12 min. Clean and Jerk – 3 pos Deadlift to full clean and jerk – 12 min. FS – warm up – 6×1 w/ pause...Read More