Monthly Archives: April 2012

strength A1. RDL; 3 x 3 @ 100%, rest 45 sec A2. Glute-ham raise; 3 x 8, rest 2 min B1. Back Squat; 1 x 5 @ 80%, 1 x 3 @ 85%, 3 x 1 @ 90%, rest 20 … Continue reading →

strength A. Power Snatch + OHS; 5 x 1 + 1, work up to a moderate load; rest 2 min B. Back Squat; 1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x … Continue reading →

strength A. C&J; 2 x 2+1 @ 80%, 2 x 1+1 @ 85%, rest 2-4 min B. Clean Pull 3 x 3 @ 95%, rest 90 sec C. Glute-Ham Raise; 3 x 8, rest 60 sec after bash A. Strict … Continue reading →

strength A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-3 min B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 2 min C. Front Squat; 1 x 5 @ 65%, … Continue reading →

strength A. Power Clean + Power Jerk; 1 x 2+2 @ 80%, 3 x 2+1 @ 85%, rest 2-3 min B. Clean High Pulls; 2 x 3 @ 75% C. Back Squat; 1 x 6 @ 70%, 1 x 6 … Continue reading →

strength A. Power Clean; 6 x 2 @ 75%, 75 sec B. RDL; 4 x 3 @ 100% (percentage is of 1RM Clean) rest 2-3 min after bash A. Reverse Hyper; 3 x 12 B. Abs 75 reps

strength A. Snatch; 3 x 3 @ 75%, 1 x 2 @ 80%, rest 2-4 min B. Snatch Pull; 3 x 4 @ 90%, rest 90 sec C. Behind the Neck Rack Jerk; 3 x 2 @ 65%, rest 90 … Continue reading →

strength A. Power Snatch; 4 x 3 @ 75%, rest 3-4 min these are not touch and go reps. set up for each rep of each set as if you were pulling for max effort. percentage is off of your … Continue reading →