Saturday Back Squat 90%/1 Clean off Box 1RM, 80/2 Back Squat 6 RM, -25% 2 sec Pause Fat Bar Bench 5RM then -5&-10% DL 2″ Deficit 3RM Met Con: Off Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, […]
Friday Snatch High Pull, hang below knee(emphasize position), 2 OH Squats max Clean & Jerk clean pull, hang below knee(emphasize position, 2 Front Squats, & 1 Jerk max, 12 minutes AMRAP (Plate Work 45/25lbs) OH Plate Lunges/10ea leg Plate Around the Head 10ea way Plate Squat to Front Raise x 10
Wednesday Back Squat up to 85%/1 Snatch Grip Sotts Press 5 RM, -5&-10% Snatch off Box 1RM, 80/2 (1 miss) Front Squat 8 RM, -15%/5 2 sec Pauses Jerks off Blocks HS (1 miss) Bench Press 8RM Met Con: 4 Rounds: 400m 10 T2B 10 HR Pushups -Wake up the CNS with Squats -Work Position
11/18/13 Workout! High Volume! Read More »
Tuesday Sotts Press from Front Clean Rack Position 5 Reps x 3 Clean Pull, hang clean, clean, 2 front squats, & 1 jerk up to 80% Clean & Jerk 90%/1, 80/2 Clean Pulls 110%/3×3(work to speed DL for PLers) ss Pull-ups/5-8 x 3 Bentover Rows 10RM, -10% ss Jerk Position Jerks 3×5 Met Con: 5
12/17/13 Workout & Weightlifting Talk UK Read More »
Monday Snatch Grip Behind the neck Sotts 5reps x 3 beat last week Snatch Pull/2, Hang Snatch/1, Snatch/1, 2 OH Squats up to 80% Snatch 92%/1, 80/2 Back Squat 10RM Push Press 5RM & -10% ss GHDs/10 x 3 Conditioning 4 rounds 30 KB Swings 24/16kg 12 Pistols (alternating) 6 Hang Cleans (power or squat)
Saturday Back Squat 85%/1 Clean off Box 1RM, 80/2 Back Squat 6 RM, -10%, -25% 2 sec Pause 3 Board Bench Max 2, 90%/1 Paused, max pause, 75%/5 pauses DL 2″ Deficit 3RM Met Con: Off
