Session 1- Cycle 1 – Week 2 – 83% intensity Programming A.) Zombie Squats – 4×5 , Sots Press – 3×7 B.) Snatch- 5×1 Clean and Jerk – 5×1 Back Squats – 5×6 Snatch Grip RDL’s – 5×5 C.) Behind neck strict press – 5×7 Mobility Toes to Bar – 3×15   Link of the...Read More

This marks the start of a new program! Programming Week 1 – session 1 – 80% A.) zombie Squats – 5×5 – warm up exercise; weight shouldn’t be too crazy but we are still always trying to get stronger   B.) snatch – 5×1 Clean and jerk – 5×1 please take 4 to 5 sets...Read More

–Remember there will be no programming for this next week.  If you’re a few weeks behind go ahead and back track.   A.  STRENGTH (Day 5/Week 6) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12 “Go to Failure”  Bentover Rows – 2 x 15  Alternating DB Curls – 2 x...Read More

A.  STRENGTH (Day 4/Week 6) 5 sets – <-> Shuttle Run x 3, 20 x Lateral Jumps @ 24inch/20inch w/1 Min Rest  Snatch – 7 x 1 Power Pulls – 3 x 5  Snatch Push Press – 3 x 5  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR –...Read More

  A.  STRENGTH (Day 3/Week 6) Reverse Hyper (Light Weight) – 3 x 15 -Super set w/Hollow Rocks  Hollow Rocks – 3 x 20  Dumbbell Alternating Press – 3 x 10 (20 reps total) “Go to failure”  Close Grip Bench – 3 x 12 “Go to failure”   Bentover Rows – 2 x 15  Reverse...Read More

A.  Speed/Agility 3 x Sets – 10 x Lateral Bounds @ 28inch/24inch w/1 Min Rest  3 x Sets – 10 x Box Jump Rebounds @ 28inch/24inch w/1 Min Rest B.  STRENGTH (Day 2/Week 6) Clean & Jerk – 7 x 1  Power Jerk – 3 x 5 Hang Clean Pulls (Pos 2) – 3 x...Read More

This is the last week of the 6 week general strength cycle.  We’ll be taking a full recovery week followed by a 6-9 week Olympic lifting/strength cycle.   A.  STRENGTH (DAY 1/Week 6)  Strict Press – 3 x 10 (Go to failure)  Bench Press – 3 x 12  Bentover Rows (Reverse Grip)– 2 x 15 ...Read More

A.  STRENGTH (Day 5/Week 5) SOTS Press – 3 x 10  Incline Bench Press – 3 x 12  Bentover Rows – 2 x 15  Alternating DB Curls – 2 x 20 (10 each)  Dumbbell Rows – 2 x 10  Back Squat – work up to a heavy 6 rep set   Pull-overs – 1 x...Read More

A.  STRENGTH (Day 4/Week 5) 5 sets – 150M Row – 10 x Lateral box jumps w/30 Sec Rest Snatch – 5 x 1 Power Pulls – 3 x 5  Snatch Push Press – 3 x 5  Weighted Close Grip Pull-ups – 3 x 12  GHD-Sit-ups – 3 x 15  GHR – 3 x 15...Read More

A.  STRENGTH (Day 3/Week 5) Reverse Hyper (Light Weight) – 3 x 15 -Super set w/Hollow Rocks  Hollow Rocks – 3 x 20  Dumbbell Alternating Press – 3 x 10 (20 reps total) “Go to failure”  Close Grip Bench – 3 x 12 “Go to failure”   Bentover Rows – 2 x 15  Reverse Curls...Read More