Week 4 Day 4

NHNF Snatch (No hook grip and no foot movement)
2 sets of 2 reps with 90 seconds rest
Stay lighter than last week and work on form

That's it for today. Rest up for tomorrow!

Week 4 Day 3

Hang Snatch from below knee
2 sets of 2 reps with 2 minutes of rest

Hang Clean and Jerk (from below the knee)
2 sets of 1 rep with 2 minutes of rest


Front Squat
1 set of 3 reps with 2 minutes of rest

Workout is short today and the rest of the week.  Deload for Friday Max Out!

Week 4 Day 2

Snatch From the Floor
1 rep on the minute for 10 minutes about 60-70%

Push Press from behind the Neck
1 set of 5 reps with 2 minutes rest between sets
use more weight than last week

Pendlay Row
1 set of 5 reps with 2 minutes rest between sets
use more weight than last week

Prone Sweeping Exercise
1 set of 10 reps with 2 minutes of rest
stay light

Week 4 Day 1

Starting to back off on volume this week.  You should start feeling fresh by Wednesday!

Hang Snatch from mid thigh (use Straps)
3 sets of 2 reps with 2 minutes of rest

Hang Clean from mid thigh + 2 Jerks
3 sets with 2 minutes of rest

Back Squat
1 set of 7 reps with 2 minutes and 30 seconds of rest
Use 5-10% more weight than last week

And a video just for fun!

Week 3 Day 5

Max Effort Snatch

Max Effort Clean and Jerk

Week 3 Day 4

NHNF Snatch (No hook grip and no foot movement)

5 sets of 2 reps with 90 seconds rest.  Use a weight that you can still keep good form. (you should not miss reps)

Jerks from the rack

5 sets of 2 reps with 90 seconds rest.  Stay light and work on speed and positions.

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