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increase-front-squat

week 12 | day 1

A. Clean + Hang Power Clean; mid-thigh + Power Jerk + Jerk (% power jerk) 55/2+1+1+1, 65/2+1+1+1, 70/2+1+1+1, 75/2+1+1+1, 80/1+1+1+1, 84/1+1+1+1, 88/1+1+1+1, 84/2x1+1+1+1

B. Power Clean (% clean) 65/3, 70/3, 74/2, 78/4x1

C. Clean Deadlift + Hang Clean Pull; mid-thigh + Clean Pull (% clean) 85/3+2+1, 90/3+2+1, 95/3x2+1+1

D1. Jerk Support (% jerk) 75/5, 85/4, 90/3, 95/3x2

D2. Ab Wheel 7x12

week 11 | day 6

A. Clean Lift-Off (% clean) 65/5, 75/4, 85/3, 90/2, 95/1, 1002x2

B. Clean + Jerk (% jerk) 55/2+3, 65/2+3, 70/2+1, 74/2+1, 78/1+1, 82/1+1, 70/3+1, 82/1+1, 74/2+1, 85/1+1, 78/1+1, 88/1+1, 82/3+1, 91/1+1

C1. Romanian Deadlift (% clean) 75/8, 85/7, 90/6, 95/4x5

C2. Band Reverse Flye 7x12

week 11 | day 5

A. Snatch Lift-Off (% snatch) 65/5, 75/4, 85/3, 90/2, 95/1, 100/2x2

B. Snatch 55/3, 65/3, 70/2, 74/2, 78/2, 82/1, [70/3, 82/1]x2, 74/3, 85/1, [78/3, 88/1]x2, [82/2, 91/1]x2

C1. Front Squat 55/5, 65/4, 70/3, 75/2, 80/1, 85/2x5, 85/3, 85/2, 75/2x12

C2. Band Pull-Through 8x20

week 11 | day 4

A. Clean Lift-Off (% clean) 65/5, 75/4, 80/3, 85/2, 90/2, 952x2

B. Clean + Jerk (% jerk) 55/2+3, 65/2+3, 70/2+1, 75/2+1, 80/1+2, 84/4x1+2

C. Clean from Block; knee (% clean) 75/2x2, 80/2x1, 84/1, 88/1

D1. Jerk Recovery (% jerk) 75/3, 80/3, 85/3, 90/4x3

D2. Dumbbell/Kettlebell Windmill 7x6/6

week 11 | day 3

A. Snatch Lift-Off (% snatch) 65/5, 75/4, 80/3, 85/2, 90/2, 95/2x2

B. Snatch 55/3, 65/3, 70/2, 75/2, 80/1, 84/5x1

C. Snatch from Block; knee (% snatch) 75/2x2, 80/3x2

D1. Front Squat 55/5, 65/4, 70/3, 75/2, 80/5x2

D2. One-Leg 45-Degree Back Extension 5x8/8

D3. Hanging Knee/Leg Raise 5x8 

week 11 | day 2

A. Clean + Hang Clean; mid-thigh + Power Jerk + Jerk (% power jerk) 55/2+1+1+1, 65/2+1+1+1, 70/2+1+1+1, 80/3x1+1+1+1

B. Power Clean (% clean) 65/3, 70/3, 74/4x2

C. Clean Deadlift + Hang Clean Pull; mid-thigh + Clean Pull (% clean) 80/3+2+1, 85/3+2+1, 903x3+2+1

D1. Jerk Support (% jerk) 65/5, 75/4, 85/3, 90/4x2

D2. Ab Wheel

week 11 | day 1

A. Snatch 55/2x3, 65/3, 70/2, 74/2, 78/4x2

B. Power Snatch + Snatch Balance 65/3+5, 70/2+4, 74/6x1+3

C. Back Squat or Yoke Squat 55/5, 65/4, 70/3, 75/2, 80/1, 85/3x4, 75/2x15

D1. One-Leg 45-Degree Back Extension 4X8/8

D2. Meadow's Row 4x12/12

week 10 | day 7

REST or complete workout missed during WEEK 10

week 10 | day 6

A. Snatch Lift-Off (% snatch) 55/5, 65/4, 70/3, 75/2, 80/1, 85/1, 90/3x3

B. Snatch 55/5, 65/3, 70/3, 74/2, 78/2, 82/1, [70/3, 82/1]x3

C1, Front Squat 55/5, 65/4, 70/3, 75/2, 80/1, 85/5, 85/4, 85/3, 85/2, 75/12

C2. Band Pull-Through 7x20

week 10 | day 5

A. Clean Lift-Off; knee (% clean) 55/5, 65/4, 70/3, 75/2, 80/1, 85/1, 90/3x3

B. Clean + Jerk (% jerk) 55/2+3, 65/2+3, 70/1+2, 75/1+2, 80/6x1+2

C1. Hang Power Clean + Power Jerk 

   1. Build to a heavy set of 1

   2. THEN do 3 sets of 2 reps with 85% heavy 1

C2. Seated Band Pull Aparts 6x3

Week 10 | day 4

A. Snatch from Block; knee (% snatch) 55/2x3, 65/3, 70/3, 75/3, 80/6x3

B. Snatch-Grip Romanian Deadlift + Snatch Pull (% snatch) 80/6+4, 85/5+3, 90/4+2, 95/3+1, 100/2x2+1

C. Front Squat 55/5, 65/4, 70/3, 75/2, 80/1, 85/2, 90/3x1, 90/4x2

D1. One-Leg 45-degree Back Extension 4x10/10

D2. Hanging Knee/Leg Raise 4x12 

week 10 | day 3

A. Clean from Block; knee (% clean) 55/2x3, 65/3, 70/3, 75/3, 80/6x3

B. Clean Deadlift + Clean Pull (% clean) 80/6+4, 85/5+3, 90/4+2, 95/3+1, 100/2x2+1

C. Clean Deadlift (% clean) 105/3, 105/2, 105/4, 105/2

D. Hang Power Clean; mid-thigh + Press

   1. Build to a heavy 1 (1 rep = 1 HPC + Press

   2. THEN do 4 sets of 2 reps with 85% heavy 1

E1. Turkish Get-up 5x3/3

E2. Ring Row 5x12

week 10 | day 2

A. Power Snatch + Snatch (% snatch) 55/2x3+2, 65/3+2, 702+1, 742+1, 78/2x1+1, 82/3x1+1

B. Snatch Balance + Overhead Squat (% snatch) 65/3+5, 70/2+4, 75/1+4, 80/1+3, 85/1+2, 90/1+1, 94/3x1+1

C. Back Squat or Yoke Squat 55/5, 65/4, 70/3, 75/2, 80/1, 85/4x4, 70/30

D1. Kang Squat (% snatch) 55/5, 60/4, 65/3, 70/2, 75/2x4

D2. Meadow's Row 6x12/12

week 10 | day 1

A. Hang Power Clean; mid-thigh + Push Press + Power Jerk

   1. Build to a heavy set of 1 (1 rep = 1 HPC + 1 PP + 1 PJ)

   2. THEN do 3 sets of 2 reps with 85% heavy 1

B. Power Clean + Hang Clean; mid-thigh + Clean (% clean) 65/3+2+1, 70/1+2+1, 74/1+2+1, 78/1+1+1, 85/2x1+1+1, 75/2+2+2

C. Romanian Deadlift + Clean Pull w/Hip Circle % clean) 80/7+3, 85/6+2, 90/3x5+1

D1. Two-Arm Dumbbell/Kettlebell Push Press 3x8

D2. Band Pull-Through 3x30

D3. Ab Wheel 3x15

week 9 | day 7

REST or complete workout missed during WEEK 9

week 9 | day 6

A. Clean + Jerk (% Jerk) 55/2x2+3, 65/2+3, 70/1+2, 75/1+2, 80/1+2, 84/1+2, 88/2x1+1, 80/1+3, 84/2x1+2, 88/1+2, 80/2+3

B. Clean Lift-Off + Clean Deadlift + Clean Pull (% clean) 85/4+3+2, 90/3+2+1, 95/4x2+1+1

C1. Hang Power Clean; mid-thigh + Power Jerk

   1. Build to a heavy set of 2 (1 rep = 1 HPC + 1 PJ)

   2. THEN do 3 sets of 1 rep of heavy 2

C2. Seated Band Pull-Apart 6x30

week 9 | day 5

A Snatch 55/2x3, 65/3 , 70/2, 75/2, 80/2, 84/1, 88/2x2, 80/3, 84/3, 88/2, 92/1, 80/3

B. Snatch Lift-Off + Snatch Deadlift + Snatch Pull (% snatch) 85/4+3+2, 90/3+2+1, 95/2x2+1+1

C. Snatch Deadlift (% snatch) 100/4x4

D1. Front Squat 55/5, 65/4, 70/3, 75/2, 80/1, 85/2x2, 90/3x1, 90/2x2

D2. Band Pull-Through 6x20

week 9 | day 4

A. Clean from Block; knee (% clean) 55/2x3, 65/3, 70/3, 75/2, 80/2, 84/2, 88/5x1

B. Clean Deadlift +Clean Pull (% clean) 80/6+4, 85/5+3, 90/4+2, 95/4x3+1

C. Clean Deadlift (% clean) 95/5, 100/4, 105/2x3

D. Hang Power Clean; mid-thigh + Press

   1. Build to a heavy 2 (1 rep = 1 HPC + 1 Press)

   2. THEN do 5 sets of 1 rep with heavy 2

E1. Turkish Get-up 4x4/4

E2. Ring Row 4x152

week 9 | day 3

A. Snatch from Block; knee (% snatch) 55/2x3, 65/3, 70/3, 75/2, 80/2, 84/3x2, 88/3x1

B. Snatch-Grip Romanian Deadlift + Snatch Pull (% snatch) 85/3+2, 90/2+1, 95/3x2+1

C. Front Squat 55/5, 65/4, 70/3, 75/3x8

D1. One-Leg 45-Degree Back Extension 5x8/8

D2. Hanging Knee/Leg Raise 5x10