If you’ve been following any of our online weightlifting programs, you’ll notice that we’re changing gears and will be introducing a new cycle to start the new year. For some of you this might be exciting, but for others, you’ve realized the coming of a new cycle means back to the dreadful 10’s, complexes, and […]
RETEST 20 min max cal AAB
The interwebs is full of semantics, useless commentary, and fruitless debate about triple extension and the utility of ankle plantarflexion. Truth be told there’s likely no amount of research, video evidence, or data that will change many of those opinions. That said, here’s my take. The ankle likely tells us the most about athletic potential […]
RETEST Hildy 100-calorie row 75 thrusters, 45-lb. barbell 50 pull-ups 75 wall-ball shots, 20-lb. ball 100-calorie row With 20/14 vest or body armor…wear it.
One of the most valuable pieces of advice I have received about competing in weightlifting is that, “it’s a marathon, not a sprint.” Getting better is not about being wildly successful in this Friday’s max out session, this month’s squat cycle, or even this year’s big meet. It’s about showing up consistently, putting the work […]
RETEST 15 Calorie Row For Time (Be sure to warm up for 5-10 min on your own before the test…)
It doesn’t take much time after a big competition to begin processing and reworking all the elements of the weekend in my mind. Typically from the time I land in the city where we are competing I am moving 50,000 miles an hour until Sunday. Sunday, almost always on my flight home, I can’t help […]
RETEST: 5k Run. This establishes a new Gear 3.
RETEST “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
Warmup with 800m warmup increasing in intensity. Then test 400m sprint, rest 8 min, repeat
Rest Day For personalized masters programming from Duke Burk, email firstname.lastname@example.org