Month: February 2021

High Hang Muscle Clean+High Hang Power Clean+High Hang Squat Clean(or low power)+Jerk

**Build to a heavy Complex**

Deload weight to 80% of heaviest complex and do 10 complexes at that weight.

Build to a moderate 3 rep high hang clean, these do not have to be connected. Do not exceed 80% of best clean.

Shoulder Press

**Load bar up to 60% of Shoulder Press, then do 5 sets of 5 with a 5 second tempo in the negative for the 3rd rep of each set**

Empy Barbell Complex:

2 Tempo Snatch Grip Dead Lifts+3 High Hang Muscle Snatches+Snatch Balance+3 Zotts Presses

**Complete 3 Complexes with either an empty barbell or PVC Pipe.**

Build to a Heavy Complex of:

High Hang Muscle Snatch+High Hang Power Snatch+High Hang Squat Snatch (or a lower Power Snatch if Squat Snatching aint your thing)

**The high hang muscle snatch will be the limiting factor in this complex**

De-Load your bar to either 65% of your complex or 65% of your Muscle Snatch. Then complete 12 Complexes at this weight. Try to keep rest between complexes at 1-2 minutes, no more we don’t have all day.

Build to a moderate complex of :

3 Behind the Neck Snatch Grip Push Presses+1 Over Head Squat w/10 sec. pause in bottom.

**The OHS w/the pause will be the limiting factor in this complex**

Kettle Bell or DumbBell Single Arm Over Head Squat

3×10

**I want these sets to be unbroken and at a weight where you maintain great position. I dont want you to contort your body to reach depth. Go lighter that you usually would to complete these sets. If you have to use a change plate or even do them with no weight, then that’s how I want you to do them. Work the movement, not the weight.**

Find a new 5 rep Barbell Good Morning

**Remember maintain a nice strong back, once you loose solid position call it a day. NO ONE cares how much you Good Morning, but we do need to update this number.** I highly recommend at least getting this in.

Single KB or Double DB High Hang Strict High Pulls

3×10

Woo Flies

3×10