Week 3 Day 3

First off Wanted to give a quick link to some guys who are pursuing what they are passionate about, worth watching the video.

Now onto the workout

So buy now you should start feeling a little beat down.  Maybe that happened earlier this week or maybe your still adapting and getting stronger and better, everyone is a little different just know that you wont always be able to progress every workout.  But the point is that you want to really start focusing on keeping good form and movement.  Don't worry so much about beating your weights from last week today but just get good work sets in even if they are a little lighter.  Also you might start to be getting bored doing the same thing over and over each week... but repetition will help you build a more consistent technique.  Consistent technique is better than perfect technique that you can't replicate.  With that said their is nothing better for a any athlete than to have a coach, it makes a world of difference with technique and training overall.

Hang Snatch from below knee
3 sets of 2 reps with 90 seconds rest

Klokov Complex (deadlift + 3 snatch hang pulls+ snatch)
3 sets of 1 complex with 90 seconds of rest

Hang Clean and Jerk (from below the knee)
3 sets of 1 complex with 90 seconds of rest


Shankle Complex (deadlift + 3 hang clean pulls + hang clean + 2 jerks)
3 sets of 1 complex with 90 seconds of rest

Front Squat
3 sets of 5 reps with 2 minutes and 30 seconds rest