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

Programming – 95% – Week 12 – Peak – Big weights go up ! Snatch – 2×1 Clean and Jerk – 2 x1 – minimum of 6 warm up sets for each Back Squats – Max 3 rep (minimum 5 sets) RDL – 5×5   Outside of class work Mobility – minimum 10 min. Push...Read More

This is the end of recovery week, today is designed to get us ready for PR weights next week. Snatch – Work up to 1 rep @ 90% of your current PR Clean and Jerk – Work up to 1 rep @ 90% of your current PR – please take at least 6 to 7...Read More

Programming Snatch – Pos 1 drill – 12 minutes – add weight as your technique feels better Clean and Jerk – Pos 1 drill  – 12 minutes – same as above for adding weight Front Squats – 2×6 – warm up with at least 2-3 sets prior. Good Mornings – 3×15   extra MOBILITY –...Read More

  This is a recovery week designed to set us up for some monster PR’s next week. Warm up – if you arrive early grab a kettle bell and perform 3 sets of 15 Goblet squats.   Programming – Week 11 – 80% Recovery Snatch – 4×2 Clean and Jerk – 4×2 As always make...Read More

Programming – Cycle 3 – Week 1o – session 3 Snatch – work up to daily training max – 3 misses and your done. Clean and Jerk – work up to daily training max – 3 misses and your done. Saturday should not necessarily be a max effort day. The goal for the day should...Read More

Programming – cycle 3 – week 10 – 90% Snatch -4×1 Clean and Jerk – 4×1 You should take at least 5 warm up sets to get to 90% Back Squats – 6×3 – beat last week or work up to 90% for your last 3 sets RDL – 5×5   Link of the day...Read More

Warm up – flat healed snatches and cleans 2-3 minutes – Hanging heal snatches and cleans – 2-3 minutes Programming Snatch – daily training max – 3 misses Clean and Jerk – daily training max – 3 misses The Majority of the class will be devoted to snatch and clean and jerk. You do not...Read More

Warm Up – something I like to do before a lift is to get in a good roll session on one of the soft rollers. It’s a good way to get the blood flowing to the muscles faster. Programming Snatch pulls + POS 2 snatch – 12 min. Clean pulls + POS 2 Clean and...Read More