A.
In 5 sets, build to a challenging (but safe) height for a set of 5 Box Jumps.
B.
In 20 minutes, build to a 2-RM Muscle Snatch
C.
Every 3:30, for 21 minutes (6 … Read More
A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Power Jerk + Overhead Squat x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 power jerk immediately followed by … Read More
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills … Read More
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
A.
Every 2 minutes, for 16 minutes (8 sets):
Mid Hang Power Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Power Snatch… Read More
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a … Read More
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills … Read More
A.
In 5 sets, build to a challenging (but safe) height for a set of 5 Box Jumps.
B.
Every 2 minutes, for 14 minutes (7 sets):
No Contact Snatch x 2 reps
*Sets 1-2 … Read More
A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press + 2 Overhead Squats x 1 rep
(Place the bar on your back with your snatch grip. Perform 1 push press immediately followed … Read More
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills … Read More
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Snatch
*Sets 4-6 = @ 80% of 1-RM Power Snatch
B.
Every … Read More
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a … Read More
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills … Read More