Author: admin

-: Goblet Squat (3×3) 5 sec negative, 5 sec in bottom position Superset with first 3 sets of snatch, not max effort A: Pause Snatch (1×1) ~1 sec pause at hang (knee) 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak […]

A: Snatch (1×1) 1 rep max 25-30 min – 12-18 sets total B: Tempo Back Squat (8×3) 3 rep max, no 2 sec eccentric, go heavier than previous weeks 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last weeks heaviest set, or 3) Go slightly […]

A: Clean Complex (1×1) Clean Pull w/ Shrug + Clean Control weight on the way down after clean pull 1 set every 2:00 12 sets total, build to peak single Start at roughly 40-50% of clean, make 7-10% jumps until 70-80%, then 3-5% jumps until peak B1: Back Squat (8×3) Build to a peak triple by set 6, repeat […]

@CFML A: Hang Clean and Jerk (1×1) 1 rep max, you may max your hang clean 40-75%: 4-5 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) 30 min -: Hang Clean (1×1) B: RDL (Romanian Deadlift) (3×3) 100/110/120% of today’s best hang clean C: 1 1/4 Front Squat (8×2) start heavier than normal 60%+, max double  

@CFR5 A: Clean and Jerk (1×1) 40-75%: 4×2 (1:00-1:30 rest), then 75%+: 8-11×1 to a peak single (1:30-3:00 rest, 2 misses max) 25-30 min – 12-15 sets total B: Tempo Back Squat (8×3) 2 sec eccentric 50/60/70/75/80/85… Goal: 85%+, be better than last week: 1) Go heavier on the last set, or 2) Get 1-2 more sets at last […]

@CFML A: Hang Snatch (1×1) 1 Rep Max 40-70%: 4 doubles (1:00-1:30 rest) 75%+: 5+ singles (1:30-3:00 rest) 30 min: 12-18 sets total B: Overhead Squat (5×3) use same weight or more as last week, add 2 sec pause in bottom 25 min X: Clean Pull Complex (3x1x90%-120% (optional)) 2 Clean Pull + 4 RDL + 2 Clean Deadlift