Cycle 2 – Week 2 – Session 6 Intensity – 85% A.) Sots Press – 3×5 Split Jerks – 5×2 Bar Work   CandJ – heaviest this week – Goal +5 lbs – If successful keep going. No more than 3 misses at a weight.   Snatch Pulls – 4×2   Back Squats – Heavy...Read More

Cycle 2 – Week 2 (Load) – Session 5 Intensity – 85% Notes: End of Load week; finish strong. A.) Sots Press – 3×5 Snatch Balance – 5×2 Bar Work   Snatch – heaviest lift this week +5 lbs – if successful keep going. No more than 3 misses at a weight.   Clean Pulls...Read More

Cycle 2 – Week 2 – Session 2 Intensity – 85% Notes: Loading week, lots of focus will be needed to make it through your workouts. A.) Sots Press – 3×5 Muscle Clean + Power Jerk – 6×1 Bar work – 30 reps   B.) CandJ – 10×1   BS – 5×5 at 80%  ...Read More

“The Group” it’s the people you let see you going through physical pain and struggle probably about 3-5 times per week. Whether it’s your box, weightlifting club, or neighborhood walking group, these are a group of people who get to see a different side of you. Usually all you know about these people is how...Read More

Cycle 2 – Week 1 – Session 4 Intensity – 80% A.) Sots Press – 3×5 Split Jerks – 5×2 Bar work – 30 reps   B.) Clean – high pull + Pos 1 pause to full clean   Max Effort Broad Jumps – 10   GM’s – 4×7   C.) Planks – 2 min....Read More

Cycle 2 – Week 1 – Session 2 Program intensity – 80% A.) Sots Press – 3×5 Snatch Balance – 5×2 Bar work – 30 reps B.) Snatch – high pull + Pos 1 pause+ lift 7-10 reps – target 80% FS – 4×3 – w/ pause on 1st rep GM’s – 4×7 C.) Hollow...Read More

Cycle 2 – Session 1 – Week 1 Intensity – 80% Notes: Snatch drops while similar to a “snatch balance” are performed WITH OUT a dip a drive. A.) Sots Press – 3×5 Muscle Snatch + Snatch Drop – 5×1 Barwork – 30 reps   B.) Snatch – 8×1   Behind neck strict press –...Read More

Cycle 1 – Week 4 – Session 5 Intensity – 80% Notes: Snatch is the main focus today. It should be the heaviest snatch that you have performed this week. It would be an acceptable time in the programming to attempt a maximum as well. A.) Sots Press – 3×5 Snatch Balance – 5×2  B.)...Read More

I am only going to ask you one question. Why would you want to become weaker during sports season? The answer if you’re a serious athlete is you don’t. You can’t afford to lose ground during sports season, especially if you are a young developing athlete in high school or junior high. I have heard...Read More

Cycle 1 – Week 4 – Session 4 Program Intensity – 80% A.) Sots Press – 3×5 Split Jerks – 5×2   B.) 3pos DL + CandJ   Sots Press – 5×3   GM’s 3×7   C.) NSSU – 40 Extra – Shoulders Mobility – 10 min. Thoughts for the day –  “The only time...Read More