Author Archives: admin

12/11 A – Squat snatch x 1/Hang squat snatch x 1 – new complex every 45 sec x 10 @ 145-165lbs 145—— My left hip is still not happy from the runs yesterday, so just didn’t feel the energy in … Continue reading →

12/9A – Squat clean x 1/Front squat x 1/Jerk x 1, new complex every 3 min x 5 sets205-215-225-235-245+8 sets, rest 60 sec bt sets12 wallballs (20lbs to 10ft)9 box jump overs @ 24in6 1-arm alternating DB snatches @ 70lbs3 … Continue reading →

12/4 This was the perfect day I needed today A – Hang Squat snatch – 1 rep every 30 sec x 15 @ 125-135lbs 135 B – (Muscle clean/Strict press) x 10-12, rest 2 min x 3 sets (very light … Continue reading →

12/2A – Squat clean x 1/Front squat x 2/Split jerk x 1, rest 3 min x 5 sets 185-195-205-215-225 – wasn’t how this was going to feel so wasn’t too aggressive with starting load or jumps. wasn’t until the 215 … Continue reading →

11/8/2024 A1 – Band pull aparts palms up x 10-12 A2 – Band pull aparts palms down x 10-12 A3 – Diagonal band pull aparts x 6-8/side, rest as needed x 4 sets B – 10 1-arm alternating TGU @ … Continue reading →

11/1/2024 A1 – Band pull aparts palms up x 10-12 A2 – Band pull aparts palms down x 10-12 A3 – Diagonal band pull aparts x 6-8/side, rest as needed x 4 sets B – 10 1-arm alternating TGU @ … Continue reading →

10/28/2024 A – Snatch grip isometric pin pull below knee height – 14 sec of HARD contraction, new set every 90 sec x 3 *little longer hold this week done B1 – Below knee paused squat snatch x 1, 2 … Continue reading →