Strength:nA) 10 sets: 3 Cleans @ 75%, rest 45 sec exactlynB) Split Jerk Recovery in Power Rack: 4 sets of 3 + 15 sec OH hold on 3 rep of each set @ 100% or more, rest 90 secConditioning:n8 Rounds: High Handle Prowler Push x 20 sec @ ME, rest 60 sec, … [Read more...]

Weightlifting:nA) Snatch @ Hip: 50/5, 60/4*3 setsnB) Snatch from blocks @ bottom of knee + Snatch from floor: 60/3+3, 70/2+2, 75/2+1, 80-85/2+1*5 setsnStrength:nA) Good Mornings: 3x8 AHAPnB) Bent Over Row: 3x8 AHAP … [Read more...]

This is the week every year where there's nowhere else I would rather be than Augusta, Georgia. I grew up going to the Masters and since having moved to Texas, every year about this time I crave that golf course. Last year I wrote a week long blog … [Read more...]

Strength:nA) Snatch from blocks @ top of knee + snatch balance: 4 sets of 3+3 @ 70%-80%, rest 90 secnB) Deadlift: Work to heavy set of 5 for one set, non-maximalSkill:nA) EMOM x 4min: 3-4 Deficit HSPU, no rest, EMOM x 4min: 3-4 Strict HSPU @ regional … [Read more...]

CrossFit has done many great things for the sport of weightlifting. One of the greater benefits that we have seen more recently is an emphasis on mobility for specific lifters with specific body types in order to allow them to accomplish lifts to the … [Read more...]

Rest DayBorn This DayJoseph Pulitzer (established the Pulitzer Prize for journalism)"There is not a crime, there is not a dodge, there is not a trick, there is not a swindle, there is not a vice which does not live by secrecy." … [Read more...]

Rest DayBorn This DayJoseph Pulitzer (established the Pulitzer Prize for journalism)"There is not a crime, there is not a dodge, there is not a trick, there is not a swindle, there is not a vice which does not live by secrecy." … [Read more...]

Here recently I have been programming these movements. Many of you text, email, and comment asking what a pull to explode is or what its purpose is. To answer the first question, a demo video is below with me explaining how to properly perform the … [Read more...]

Strength:nA) FS + Push Press + Split Jerk: 4 sets of 5+5+3 AHAP, rest ONLY 60 secnB) Clean Deadlfit + Hang Power Clean: 5+3 x 4 sets, rest ONLY 60 secnC) BS: 3x10 @ 70%, rest 2 minSkill:n5 attempts: ME (up to 25m UB per attempt) HS Walk, rest as … [Read more...]

Weightlifting:nA) Snatch Recovery: 70/5, 80/3, 90/3, 100/3*2 setsnB) Power Jerk + Split Jerk + Jerk Grip OHS: 4 sets of 3+3+1 AHAPnStrength:nA) BS: 4x8 @ 75%nB) Press From Split: 3x8 AHAPnC) L-Hold x 30 sec x 4 sets … [Read more...]

Strength:nA) CJ from blocks from bottom of knee: 4 heavy sets of 3 cleans + 1 split jerk, rest 2 minnB) Jerk Balances: 4 sets of 5 AHAP with perfect technique, rest 90 secConditioning:nComplete the following: 4 min max cal row, 4 min active recovery … [Read more...]

Here recently some of our Deep Barbell followers have been asking me the same question. The question I am continuing to get is what do we do when our body is not able to complete the work you program. Many of those lifters are trying to complete the … [Read more...]

Weightlifting:nA) Muscle Clean: 50/3, 60/3*2 setsnB) CJ From blocks @ bottom of knee: 60/3, 70/2, 75/2, 80-85/2+1*4 setsnC) Clean Grip RDL: 3x8 @ 85% of max cleanStrength:nA) On Toe Split Jerk: 4 sets of 5 AHAPnJerk Dips: 4 sets of 2 @ 120%+nC) DB … [Read more...]

nHere's a good example of a back angle staying the same and beautifully leading with the shoulders off the floor.We've all seen it. The athlete who begins to finally understand the first pull. They finally understand that their knees have to move … [Read more...]

Strength:nA) Muscle Snatch + OHS: 3 sets of 3+3 @ 50%-60%, rest 90 secnB) Snatch Pull to explode + Snatch @ Hip: 4 sets of 5+3@75%-80%, rest 2 minnC) FS: 3x7 @ 70%, rest 2 min Skill:nA1) Max Effort UB MU + ME Ring Dip @ top, 3 sets, rest 90 sec … [Read more...]