1. clean & jerk - 4x2

2. front squat - 5x3

3. snatch deadlift - 3x3 @ 120% of snatch

4a. muscle up - 3 x submax
4b. dips - 3 x submax
4c. pull ups - 3 x submax
- perform as one giant set

5. 2 kb clean & jerk - 10x7 EMOTM (every minute on the minute)

1a. 2 kb snatch - 2x10
1b. pull ups - 2x10

2a. 2 kb clean & jerk - 2x10
2b. hindu push ups - 2x10

3a. 2 kb squat - 2x10
3b. 2 kb swing - 2x10

1. Snatch - heavy single, no misses, not max

2. clean & jerk - heavy single 

3. front squat - heavy single

4a. HSPU - 4 x submax
4b. 2 kb snatch - 4x6-8

5. 2 kb clean & jerk - 1 x submax reps, -20% reps x 1 set, -20% reps x 1 set
-i.e. 10,8,6  or  20,16,13...

1. deadlift - 4x3 

2. bench press - 6x4

3a. back lever - 4 x submax time
3b. pull ups - 4 x submax reps
- BL should last about 8-10 seconds, pull out into pullups
3c. reverse leg lift - 4x4
-headstand or handstand leg lift against wall

4. 1 arm kb snatch - 5 minutes x max reps

1. muscle snatch - x5-4-3-3-3

2. power clean & power jerk - 5x2 @ 65-70% of yesterdays rdl

3a. muscle-up - 4 x submax
3b. l-sit - 4 x submax time
3c. handstand hold - 4 x submax time
- use an l-sit variation that allows at least 6 quality seconds
- use a handstand hold that allows at least 10 seconds, free standing is your ultimate goal, but using a wall for balance is your friend while progressing

4a. 2 kb snatch - x10-8-6
4b. 2 kb clean & jerk - x10-8-6
4c. 2 kb power jump - x10-8-6
- complete as one giant set
- rest only after set is done
- for 4c., hold kb's by your side with straight arms, it helps to flex your triceps, then jump as high as possible and land soft and repeat as smoothly and athletically as possible

1. snatch - 4x2

2. squat - 5x3

3. rdl - 3x5

4a. 2 kb push press - 3x60 seconds
4b. pull ups - 3 x max

5a. 2 kb swing - 3x30 seconds
5b. push ups - 3 x max 


****** THIS IS IMPORTANT******

WHEN PERFORMING ANY EXERCISE IN THE PROGRAM, YOU MUST DETERMINE WHICH VARIATION IS BEST FOR YOUR CURRENT NEEDS. 

i.e. when the program calls for snatch, but you snatch like shit due to poor mobility, you should probably perform a hang power snatch instead, any athlete can do that, and its a great start

If you are not sure what to do, than ask me and I will help guide you. 

Remember this for the rest of your life... even though programming and proper progression is important, it is nothing compared to desire and the willingness to work hard to be successful. 

Please post any questions and comments you have. 

1. muscle snatch - 5x3

2. mid hang clean + power jerk - 65% x 4 sets

3a. planche - 5x8 seconds
3b. bench press - 70% x4x5

4a. pull ups - 5x5
4b. 2 kb clean & jerk - 5x5

1. power snatch - heavy single

2. clean & jerk - heavy single

3. squat - heavy single

4a. front pull negative - 6x4
4b. 2 kb snatch - 6x8
-full rest after set

1. Broad jumps - 3x5

2. snatch - 65% of snatch x 2 x 3

3. clean pull - 105% of clean x 3 x 3

4. 1 overhead squat + 1 snatch balance - work up to a heavy set

5a. back lever - 3x8 seconds
5b. pullups - 3 x max

6. 2 kb clean - 60/60 x 4 sets
- 60 seconds work/60 seconds rest x 8 total minutes

Rest Day

I just posted up a lot of mobility and recovery movements on the blog. Today is a great day to follow along and get moving to help you feel better for a stronger day tomorrow.