Snatch Grip Sotts Press 3 RM then -10%
Hang Snatch high hang 3RM then -10%
Hang Clean High Hang 3RM then -10%
Front Squat 5 RM, then -5&-10%
Clean Deadlifts 3RM pause 3 sec at knee on the way up & down, then -10%
Clean Sotts Press 5 reps x 3 sets work up heavy
Clean & Jerk Complex Clean Pulls/1, Clean/1, Front Squat/1, & Jerk work up to 80%/1
Back Squats 1RM with 5 second pause in bottom, the 80% for 5 reps with 5 seconds pause each x 2
Snatch Sntach from Box HS, 80%/2×2
Clean & Jerk Clean & Jerk from Box HS, 80/2×2
Clean Deadlifts 105%/3×3
Pullups 8 reps x 3
2. Jon is more specific to Snatch and Clean & Jerk. The rookies are working on more position work.
3. Jon is doing back squats(recruits more fibers for strength and front squats hurt him). Rookies are Front squatting for position work.
We got Jon set up with Chiropractic, A.R.T., K-Laser, and Graston yesterday, so get ready for results. We are also going to blood test all athletes, so we can individualize supplements, nutrition, and vitamins.
Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio, Rhode Island, and we are scheduling Minneapolis and Wilmington, NC as we speak.
For any questions regarding Learn 2 Lift Seminars or Online Coaching, go to:
Or if you are interested in hosting a Learn 2 Lift Seminar on the topics of Olympic Weightlifting, Powerlifting, or Athletic Performance, email me at: