Power and Grace Athlete Tristan Erlenbaugh at the American Open in 2013. Photo Courtesy of HookGripCheck this comparison out between two different snatches this morning with one of my athletes.  She's pretty efficient in both however you are able to … [Read more...]

I wanted to add a sequel to my post on Easter Sunday. At church on Sunday, our pastor concluded with a very simple but I believe massive statement. He said no matter where you stand on Jesus, you have to do something with Him.The basis behind this … [Read more...]

My coach calls this movement the "Muscle Squat Snatch" but there are a couple other names for it including "Smooth Snatch" or "No Feet Snatch." This exercises serves a couple of different purposes on top of those gained through the basic muscle … [Read more...]

One of the more advantageous auxiliary exercises I have been utilizing over the past couple weeks is the muscle snatch. There are many reasons that I love the muscle snatch and many reasons it should be performed on a regular basis. Below are some of … [Read more...]

One of the biggest misconceptions in the strength and conditioning world is that the only way to get better at Deadlifts or heavy pulling of any sort is to pull heavy.  Often the benefit and gain of dynamic, lighter deadlifts and pulls is largely … [Read more...]

nEmma's First Eastern"And as they were frightened and bowed their faces to the ground, the men said to them, "Why do you seek the living among the dead?"n- Luke 24:5For most of my life, Easter was just a Sunday when we had to put on bright pastel … [Read more...]

Once every 12 weeks my advanced Olympic lifters get to chase some heavy numbers. Today we unleashed them after a PR Snatch. The results were massive. Every cycle I find myself full of pride for these folks who endure some aggressive programming … [Read more...]

Hope yall are having fun rummaging around the new site. Please please please if you see things that are wrong or missing please email at spencergarnold@gmail.com so I can fix them. We know a bunch already and are working rapidly on them. One of … [Read more...]

Almost 4 years ago Megan and I, one month into marriage, moved from our home in Georgia to Dallas, Texas. We moved so that I could get my Masters in Christian Education at Dallas Theological Seminary. Our plan four years ago was to make our move to … [Read more...]

December 5th-7th, 2014The Power and Grace Performance Camps are designed to enhance the attendees’ understanding and efficiency across a broad range of movements including the Olympic lifts and specific skill work.  These seminars are geared … [Read more...]

November 21st-23rd, 2014 The Power and Grace Performance Camps are designed to enhance the attendees’ understanding and efficiency across a broad range of movements including the Olympic lifts and specific skill work.  These seminars are geared … [Read more...]

Feb 27-March 1The Power and Grace Performance Camps are designed to enhance the attendees’ understanding and efficiency across a broad range of movements including the Olympic lifts and specific skill work. These seminars are geared towards … [Read more...]

Rest DayBorn This DayThomas Jefferson"Do you want to know who you are? Don't ask. Act! Action will delineate and define you" … [Read more...]

Rest DayBorn This DayThomas Jefferson"Do you want to know who you are? Don't ask. Act! Action will delineate and define you" … [Read more...]

Weightlifting:nA) Cleans Only: 70/6, 80/4, 85/3, 90/2, 80/3*5 setsnB) Jerk Drives: 4 sets of 3 @ 100%nStrength:nSeated DB Press: 3x8 AHAPnB) Weighted Deadhang Chinup: 3x8nC) 3x1min plank hold … [Read more...]