Cycle 3 – Week 2 – Session 4 Recovery A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork / Pull Progression   B.) Power Snatch – 3 – 4 reps at 80% FS – 1 rep w/ pause heavier than max clean – you may keep going if it is easy, but NO MISSES...Read More

Cycle 3 – Week 2-  Session 2 Intensity – 80% Notes: Recover, 8 hrs of sleep minimum per night. A.) Sots Press – 3×5 Muscle Clean + Power Jerk – 6×1 Barwork / pull Progression   B.) CandJ – 3-4 reps at 80% BS – 3×3 @ 80% GM – 4×5   C.) Hollow rocks...Read More

Cycle 3 – Week 2 -Session 1 Intensity – 80% Notes: recovery, main focus is to recover and feel good. Take care of your body. A.) Sots Press – 3×5 Muscle Snatch + Snatch Drop – 6×1 Barwork / pull progression   B.) Snatch – 3-4 reps at 80% Behind neck strict press – 3×5...Read More

Cycle 3 – Week 1 – Session 6 Intensity – 85% A.) Sots Press – 3×5 Low Snatch Balance – 5×2 Barwork   B.) CandJ – 85% + 5 lbs – should be heaviest lift this week Snatch Pulls – 4×2 BackSquats – Heavy 2 rep – w/ pause on 1st rep. – target goal...Read More

Cycle 3 – Week 1- Session 5 Intensity – 85% A.) Sots Press – 3×5 Power Snatch + Drop Snatch – 6×1 Barwork   B.) Snatch – 85% + 5 lbs – make this your heaviest snatch this week Clean Pulls 4×2 Front Squats – Pause 1 rep at 85%   C.) Core your choice...Read More

Cycle 3 – Week 1 – Session 4 Intensity – 85% A.) Sots Press – 3×5 Split Jerk – 5×2 Barwork   B.) Clean – 3 pos DL + Pos 2 hang clean – 7-10 reps Strict Press (front rack) – 5×5 GM’s – 4×7   C.) Hollow Rocks – 1 min. Mobility Extra –...Read More

Cycle 3 – Week 1 – Session 3 Intensity – 85% A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork   B.) Snatch – 3 pos DL + Pos 2 Hang snatch – 7-10 reps Front Squats – 4×2 – w / pause on 1st rep RDL’s – 5×5   C.) Planks – 3...Read More

Cycle 3 – Session 2 – Week 1 Intensity – 85% A.) Sots Press – 3×5 Muscle Clean + Power Jerk – 6×1 Barwork   B.) CandJ – 3×1 80% (1@85%) Back Squats – 4×3 @ 85% GM – 4×7   C.) Hollow Rocks – 1 min. Mobility Extra – Hamstrings Thoughts for the day:...Read More

Cycle 3 – Week 1 – Session 1 intensity – 85% Notes: the start of a peaking cycle A.) Sots Press – 3×5 Muscle Snatch + Snatch Drops – 6×1 Barwork   B.) Snatch – 5×1 Behind neck strict Press – 5×5   C.) Planks – 3 min. Extra – Chest/back Thoughts: Hustle every day.Read More

Cycle 2 – Week 4 – Session 5 Intensity – 85% Notes: Today and tomorrow’s session are good days to go heavy! 3 miss rule is in effect. A.) Sots Press – 3×5 Power Snatch + snatch drop – 5×2 Barwork – 30 reps   B.) Snatch – 85% +5 – should be heaviest snatch...Read More