Greatness From Small Beginnings
Hang power clean 3-3-3-3-3-3-3 reps Scaling Most athletes should be able to perform this workout as prescribed. Newer athletes should start light and increase the weight if mechanics are sound. More experienced athletes should lift as heavy as possible for Read More …
Deadlift 5-5-5-5-5 reps Scaling Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.
Thruster 5-5-5-5-5 reps Scaling Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.
Front squat 1-1-1-1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your Read More …
Shoulder press 3-3-3-3-3-3-3 reps Scaling Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading.
Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps Scaling Experienced lifters should try for a PR in the later sets. If you are not comfortable performing heavy power snatches, add a few reps to each set and drill your mechanics, but try to Read More …
Deadlift 1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, add a few reps to each set and drill your mechanics, but Read More …
Back squat 1-1-1-1-1-1-1 reps
Overhead squat 5-5-5-3-3-3-1-1-1 reps Scaling Most athletes can complete this workout as prescribed. Newer athletes should start light and spend ample time drilling their overhead squat mechanics.
Deadlift 10-10-5-5-3-3 reps Scaling All athletes can attempt this workout as prescribed. Newer athletes should start light and treat the early, larger sets as practice. More experienced athletes should try for as heavy as they are capable at each set Read More …