Programming – Cycle 1 – Week 2 – Session 5 Intensity: 85% Notes: Should be the heaviest Snatch and Clean and Jerk of the week. A.) FS – w/ a pause – 1 rep – challenge! heavier than CandJ max – Snatch – 85% Pulls – 3×3 – CandJ – 85% Pulls – 3×3 GM’s...Read More

Programming – Cycle 1 – Week 2 – Session 4 A.) Split Jerks – 5×2 – Bar work/ Pulls  B.) Clean – 3pos deadlift x 3 + clean 15 minutes – 7-9 reps  Sots press – 5×5 GM – 4×10  C.) NSSU – 25 Mobility – 10 minutes Extra – Pull up practice Link of...Read More

Programming – Cycle 1 – Week 1 – Session 3 Intensity: 85% A.) snatch Balance – 5×2 – Bar work/ Pulls   B.) Snatch – 3pos deadlift x3 + snatch 15 minutes – 7- 9 reps FS – 5×5 @ 80%   Strict Press (Front) – 4×10   C.) Back Ext. 3×15 Mobility Extra –...Read More

Programming Cycle 1 – Week 1 – Session 3 Intensity – 85% (CandJ – 80%, BS – 80%) A.) Power Jerks – 5×2 – Pull Progressions   B.) C and J – 8×1 @ 80%   – BS – 4×7 @ 80%   RDL’s – 4×10   C.) Hollow Rocks – 40 Mobility – 10...Read More

Programming – Cycle 1 – Week 2 – Load – Session 1 Intensity – 85% Notes: Most of those following this program will be pushed to edge this week. Go hard and get all the reps that you can. Strength – Try to finish your last set a little heavier than the week before. Always...Read More

If you happen to have been following the weightlifting world as of recently you may have noticed that the 2013 Weightlifting World Championships are going on right now in Poland. If you have been following it even closer on sites like www.Allthingsgym.com you also may have noticed that all the Chinese seem to do is...Read More

Programming – Cycle 1 – Week 1 – Session 5 Intensity – 80% A.) Front Squat – Heavy 1 rep w/ pause – 7-10 lifts (challange 1 rep CandJ max weight)   B.) Snatch – 1 rep @ 80% – Pulls – 3×3   CandJ – 1 rep @ 80% – Pulls – 3×3  ...Read More

Programming – Cycle 1 – Week 1 – Session 4 Intensity – 80% Notes: Go heavier on the jerks today as they are not apart of the complex A.) Split Jerk – 5×2   B.) Clean Complex – 3pos DL – Clean Pull – Full Clean 15 min. – 7-9 reps   Sots Press –...Read More

Programming – Cycle 1 – Week 1 – Day 3 Program Intensity – 80%  (Front squats 75%) Strength – Always try to get stronger, put the extra 5 lbs on for your last set.   A.) Snatch Balance – 5×2 B.) snatch – 3 pos + SN Pull + full lift 15 min. – 7-9...Read More

Programming – Session 2 – Week 1 Cycle 1 Intensity – 80% (Clean and Jerk / Back Squats – 75%) A.) Power Jerk- 5×3 – Pull Progressions  B.) CandJ – 6×1 3×2, 2×1, x1 (warm up scheme)  – BS – 3×7 @ 75%  RDL’s – 3×10  C.) Core Mobility  Extra – Sots Press Link of...Read More