The key to success is believing the task is possible first. There is always an excuse to be made, obstacle to block your way, mountain...

“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.“

This is a message for life and the gym! “There’s a degree of intensity that must be obtained in order to trip the hypertrophy switch. You...

It is amazing that a child has to be instructed and taught to be good. For we are all born with a nature that is self destructive and...

"Knowlege is not enough. We must apply. Willing is not enough. We must do." Fear is a very real emotion that should not be taken lightly....

Monday Hang snatch from shin 5x3 75-80% Snatch off block 3x3 80-90% Snatch pull off platform 3 second pause at shin 5x3 85% Overhead...

Monday Hang snatch from shin 3x3 75-80% Snatch off block 3x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 85% Overhead...

Monday Hang snatch from shin 3x4 70-75% Snatch off block 3x4 70-75% Snatch pull off platform 3 second pause at shin 5x3 80% Overhead...

Monday Hang clean + press from the knee 3x5+1 60-70% Bench press 3x10-15 Kettlebell swing 3x25 Sit-ups 3x25-30 Tuesday Back squat close...

Monday Hang clean from the knee 3x5 60% Bench press 3x10 Kettlebell swing 3x20 Sit-ups 3x25-30 Tuesday Back squat close stance 3x20 50%...

Monday Snatch 2x2 85% Clean and jerk 2x2+1 85% Clean pull 3x2 85% Drop snatch 3x3 moderate Hyperextension 3x10 with weight Tuesday Back...

Snatch 2 rep max try to add weight Snatch pull 5x3 100% Drop snatch 3x3 moderate Hyperextension 3x10 with weight Tuesday Back squat 90%...

Monday Snatch 2 rep max, -5-10kg 2x2 Snatch pull 5x3 100% Overhead squat max add from last week Hyperextension 3x10 with weight Tuesday...

Monday Snatch 3 rep max, -5-10kg 2x3 Snatch pull 5x3 100% Overhead squat max Hyperextension 3x10 with weight Tuesday Back squat 2 rep...

Monday Snatch 3x2 85-90% Snatch pull 5x3 100% Overhead squat 2 rep max Hyperextension 3x10 with weight Tuesday Back squat 3 rep max Jump...

Monday Snatch 5x2-3 80-85% Snatch pull 5x3 100% Overhead squat 3 rep max Hyperextension 3x10 with weight Tuesday Back squat 5 rep max...

Monday Snatch 3 second pause from shin 5x3 80% Snatch pull 5x3 100% Overhead squat 5 rep max Hyperextension 3x10 with weight Tuesday...

Monday Hang snatch from shin 3x3 80% Snatch pull off platform 3 second pause at shin 5x3 85-90% Overhead squat 3x3 70% (% of snatch)...