Category Archives: Training

week 2 heavy athletics A. Back Squat; work up to a heavy single (goal should be a little bit heavier than last week), no where near failure rep scheme for work is 2-2-2-2 (this includes warm up sets) then 1-1-1-1 … Continue reading →

heavy athletics A. Back squat; 60/10 x 3, 65/8 x 1 B. RDL; 85/5 x 4 (% of heaviest clean)

heavy athletics A. Front Squats; 60/10 x 3 B. Power clean + power jerk from blocks (above knee); 65/3+3 x 3 C. Clean pull from hang (below knee) 75/3 x 3 D. Glute-ham raise; 8 x 3

I’m working on some cool things for the future, so I’m not going to spoil just be on the lookout for new additions. heavy athletics A. Block C&J (below the knee); 65/3+3 x 4 B. Hang clean high pull; 75/3 … Continue reading →

Today starts the 1st day in the new cycle. Over the next 6-8 weeks we will be focusing on block work. The cycle will also consist of 2 on 1 off 3 on 1 off and will have minimal conditioning … Continue reading →

heavy athletics A. Snatch Technique; (~70-75%)/2 x 5 B. Snatch Pull; 85/3, 90/3, 95/2, 100/2 C. Back Squat; 85/3, 90/2, 95/1 x 2 conditioning 4:00 AMRAP 10 2 for 1 Wall Ball 20 Dubz

heavy athletics A. Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2 B. Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x … Continue reading →

heavy athletics A. Hang snatch (below knee); 75/2, 80/2, 85/1 x 3 B. Hang clean (below knee);75/2, 80/2, 85/1 x 3 C. Back Squat; 70/5 x 1, 75/3 x 1, 80/2 x 1, 85/1 x 1, 90/1 x 2 conditioning … Continue reading →

heavy athletics A. Snatch; (~80-90%)/1 x 5 B. Snatch pull; (~85-95%)/3 x 4 C. Front Squat; 65/5, 70/3, 75/2, 80/1, 85/1 x 2, 90/1 after bash At this point in the week we have been challenging our body pretty hard, … Continue reading →

heavy athletics A. 3-Stop Power snatch + snatch – 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1 B. 3-Stop Power clean + power jerk – 75% x 3 sets, 80% x … Continue reading →