11/21/16: Day 1



For the next 12 weeks there will be two options for the program. A leg focused program and a more technique focused program that will also increase overall strength. Pick a program, stick with it, don't switch back and forth. 

We will be training 3x per week, each session ranging from 1:30-2 hours. 


Leg Program


A.) Clean and jerk- block mid thigh- 50x5/ 60x5/ 65x5/ 70x5/ 65x5

B.) Back Squat: 10RM, then -5 & -10% for 10

C.) DB Press- med x 10, 3x

D.) Sn Pull- 80x5/ 90x4/ 100x3 (2x)

E.) Plank- 30 sec on / 30 sec off, 5x


The Program


A.) Snatch- 50x5/ 60x5/ 65x5/ 70x5/ 65x5

B.) Clean and jerk- 50x5/ 60x5/ 65x5/ 70x5/ 65x5

C.) Back Squat- 60x3/ 70x3 (3x)/ 75x3 (2x)

D.) Push Press- 60x3 (2x)/ 65x3 (2x)/ 70x2 (2x)

E.) Sn Pull- 80x4 (4x)

F.) Clean Pull- 80x4 (4x)