Yes I recognize the post is late again today. I have spent all day watching deadlifts and Richard Simmons style step ups. I have learned a lot about myself and about this workout in the last 24 hours. More on that tomorrow. However, today is a … [Read more...]

Weightlifting:nA) CJ: 60/3, 70/2, 75/2+1, 80/1x3nB) Clean Pull to Explode:100/2x3Strength:nA) Jerk Balance:4x5 @60%nB) Strict Toes to Bars: 3x10 … [Read more...]

Strength:nA) CJ:2+1 @85% x 3 sets -2 min restnB) Clean Pull to Explode:100/3x3, 90 sec restConditioning:AMRAP- 6 min n20 calorie Airdynen10 toes to barrest 1 minAMRAP 5-minn15 calorie Airdynen10 KB Snatch alternating (53,35)rest 1 minAMRAP- 4 minn10 … [Read more...]

Hey guys, as I am driving to the gym to judge Jason Hoggan in 14.3 and complete the workout myself to try to beat Michael Winchester score, I wanted to remind y'all of two quick things. Both of these reminders revolve around back strength.1. Don't … [Read more...]

Remember this is a deload week as we prepare for max effort work next weekWeightlifting:nA) Snatch: 60/3,70/2,75/2,80/1x3nB) Snatch Pull: 90/3x3Strength:nA) BS: 4/1.1.1 @80%,83%,85%/10 sec rest between reps, rest as needed between setsnB) BN Snatch … [Read more...]

Strength:nA) Snatch off blocks @ BK/3 x 4 sets 85% rest 2 minnB) FS: 3x1.1.1 (75%,78%,80%) 10 seconds between. 3 min rest Skill:n4 sets:nA1) Ring Dips (weighted) x5 rest 90 secsnA2) Ring Rows (weighted) x8, rest 90 secConditioning:Open RepeatOR … [Read more...]

Born This Day:President James Madison"Liberty may be endangered by the abuse of liberty, but also by the abuse of power."Complete Open Workout 14.3 again if you need to. If you are planning on completing it again on Monday and think you will only … [Read more...]

Rest DayBorn This Day:President James Madison"Liberty may be endangered by the abuse of liberty, but also by the abuse of power." … [Read more...]

Over the past couple days it seems like I have looked at lifters or looked at my own lifts and been forced to face-up to the difference in the capability to move a weight overhead and the ability to hold it there.There is a HUGE difference in the … [Read more...]

Strength:nA) Snatch from blocks @ BK: Snatch Pull x 3 + Snatch x 2 @ 75% x 4 sets, rest 90 secnB) FS: 70-75/2*4 sets @ 33X1, rest 90 secSkill:n30 sec ME Pistol, 60 sec rest x 4 setsConditioning:8 Rounds:n8 HR Pushupsn40 m high handle prowler (150/100 … [Read more...]

Weightlifting:nA) Power Clean + Clean + Split Jerk: 60/1+2+1, 70/1+2+1, 75-80/1+1+1*3 setsnB) Jerk Drives: 3 sets of 5 @ 100%nStrength:nA) FS: Work to maxnB) Press from Split Jerk Position: 4 sets of 4 AHAPnC) GHD Strict Raise: 3x8 … [Read more...]

The release of 14.3 likely created a polarizing reaction amongst your gym and your gym members. I know in our gym we had multiple people who are incredibly excited about a workout like this with very little skill involved. While at the same time some … [Read more...]

I have started reading Oswald Chambers "My Utmost For His Highest" in the mornings again. I did this back when I was a new believer in college and was greatly influenced by his wise words. This is a huge blessing already to get the opportunity to … [Read more...]

Strength:nA) Work up to heavy 3 touch and go cleans in 12 minConditioning:nOpen Workout 14.3 TestComplete one of the following 3 options:A) Intervals of the movements at a high intensity with high rest to learn and evaluate the workoutnB) All of the … [Read more...]

Weightlifting:nA) Snatch From Blocks @ Hip: 50/5, 60/3, 65/3, 70/2*3 setsnB) Snatch Grip RDL into Pull: 85/5*4 setsnC) Jerk Recovery in Power Rack: 100-105/3*4 sets, DEMOStrength:nA) Pendlay Row: 4x6nB) Weighted Plank Hold: 4x60 sec … [Read more...]