10-8 Dynamic Cleans & upper & 10-9 ME Snatch Work

10-8 Dynamic Cleans & Upper Body

5 minutes on a bike
DB Complexes
Lying Oxes
Rotator Cuff Work

Power Cleans- 120 + 2 chains per side (344 lb total weight)/1 x4, 130k + 2ch (366 lb total)/1, 140 + 3 ch (428 total weight)/1 easy (I am very excited about the way this is going)

Dynamic Bench- 255 lb+ 1 chain per side + 30 lb DB dangling from mini-bands each side (255+40lb chain+60 lb DB= 355 total weight)/3 x 4, 295lb + 1 ch + 30lb DB/2 (395 total), 315 lb+ 1ch+30 lb DB (415 total weight)/1 easy I love how this is going! Thanks again Louie Simmons!

Weighted Pullups - 45lb strapped to me/6 x 4

Spread Eagle Situps- 50/8 x 3


10-9 ME Snatch Work

5 minutes bike
DB Power Cleans
Snatch Grip Complexes
Subscap Work

Overhead Squats- 160+2ch (240 total)/3, 190+2ch (270 total pounds)/2, 230 + 2ch (310 total)/1 *Stability is really catching up. Thanks to Louie I have some good ideas for the future.

Snatch Grip High Pulls- 225 + minis Doubles and knotted /3 x 3

Glute Ham raises- 25 lb/6 + 2 one leg hyper x 3

Things are getting really exciting. Louie Simmons is a genius in disguise! The strength world is blessed to have him. Hopefully others will open their minds to learn.