9/23 Fast Tens

Fast Tens by Pavel

24k KB

1 Arm Clean and Press

5L/5R/10L/10R x2

Snatch and Front Squat

10L /10R x 2

9/18 Rapid Ascent

BB Complex Warmup

Hang Snatch
Overhead Squat
Back Squat
Good Mornings
Row
Dead Lift

45 lbs 1 x 8

65lbs 3 x 8

Rapid Ascent from Dan John

Power Clean 155lbs

8 / 6 /4

Press 135 lbs

8/ 6/ 3

Front Squat 225 lbs

8/ 6/ 4

Supersets

BW pullups/dips

10/12 5/12 10/10 (Last set subbed inverted Rows for pullups)

Step up / 1 Leg DL

10/10 15/15

9/16 Timed Sets

16K KB

5 minutes Clean and Jerk 5L/5R (got 4-5 sets I lost count)

5 minutes Snatch 10L/10R (4-5 sets)

Jerk 10L/10R x 3

1 Arm Swing 10L/10R x 5

9/10 Easy KB

16K Snatch

L/R 25 Rest 20 Rest 15,10,5

16 K Clean and Press

L/R 10,10 Rest 10,10

1 Arm Swings 16K

L/R 10,10,10 Rest 10,10

9/8 It's not that complex

I'm really liking barbell complexes as a warmup.

Row
Clean
Front Squat
Press
Back Squat
Good Morning

45x1 65 x3

Press

135x 5 155 x5 165 x4

Squat

135x5 225x5 315x5 375x5

Power Clean

135x3 155x3 175x3 175x3 175x3

9/5 Chins and Dips

BB Complex

Power Snatch
OHS
Press
Squat
Good Morning
Row

45lbs 1x8
65lbs 3x8

Pullups

+20 lbs 3 x 5

Dips

+50 2 x 5 1x10

9/4 Program Minimum

TGU 24K

1L/1R x 10

Swings 24k

2 Hand x 10 H2H x 10 2 Hand x 10

2 Hand x 10 H2H x 20

2 Hand x 10 H2H x 30

2 Hand x 10 H2H x 10

2 Hand x 20

2 Hand x 10