Weightlifting:nA) Hang Muscle Snatch: 50/4, 60/3, 65/2*3 setsnB) Snatch High Pull + Snatch: 2+1: Work up to 80%-85% for 4 setsnC) Snatch Pull To Explode: 100/2*3 sets: DEMO: http://www.youtube.com/embed/lPV1htHFCXs&sns=fbStrength:nA) BS: 80/5, 90/2, … [Read more...]

Strength:nA) Snatch High Pullx1 + Touch and Go Snatchx1 + Hang Snatchx1 (never put the bar down until set is complete): 4 sets @ 75%nB) FS: 60/5, 70/4, 80/3*4 sets, rest 60 secSkill:n4 Rounds:nA1) 6 alternating weighted pistols, increase load each … [Read more...]

Legs are the key. I competed yesterday at the Arnold Classic alongside fellow 69kg lifter and Deep Barbell athlete Connor Felstead. If there is one thing we both walked away knowing is that you can't have legs that are too strong.Here's the last … [Read more...]

I've lost count of the amount of texts and questions I have received about 14.1 in the last 48 hours. (not that many really, I can't count very high) nShould I use hookgrip?nShould I use bumpers or 5lb plates?nShould I clean and jerk it some?nShould … [Read more...]

Rest DayBorn This Day:nDr. Seuss"Unless someone like you cares a whole awful lot, nothing is going to get better. It's not."n~ From The Loraz … [Read more...]

Rest DayBorn This Day:nDr. Seuss"Unless someone like you cares a whole awful lot, nothing is going to get better. It's not."n~ From The Lorax … [Read more...]

Strength:nA) Clean+Hang Clean+Jerk+Jerk Grip OHS: Find ME on complex in 8 minnB) Pause BS: Pause 2 sec in the bottom, no bounce, stand AFAP: 60/3, 70/3, 75/3, 80/3*3 setsSkill:nA) EMOM x 4min: 5 DL (315/205) + 5 HSPUnConditioning:n6 Rounds: n20 Cal … [Read more...]

WeightliftingnA) Jerk Balances: 4 sets of 3 @ 70%-80% of jerk maxnB) Clean and Jerk: 60/3, 70/2+1, 80/2+1, 85/2+1* 3 setsnC) Cleanjerk (basically a clean immediately into a split jerk, think thruster from the ground but into a split): 60/3, 70/2, … [Read more...]

Well the open workout is released. Let the craziness begin. I know they follow the trend of liking to repeat previous workouts, but honestly I'm glad they picked this one. Once in a blue moon I do actually attempt to complete CrossFit workouts. Back … [Read more...]

Strength:nA) Snatch from blocks @ hip/power position: 50/5, 60/3, 65/3, 70/3*3 sets, rest 90 secConditioning:nAMRAP in 10min:n30 Double Undersn15 Snatch (75/55) … [Read more...]

The majority of my life I've always looked ahead to the next thing. When I was in high school I looked ahead to which college I would attend. When I was in college I looked ahead to what my career path would look like and which grad school I wanted … [Read more...]

Weightlifting:nA) Snatch Grip Push Press from BN: Based off Snatch Max: 60/5, 70/4, 80/3, 85/3*3 setsnB) Snatch From Blocks @ Below Knee: 60/3, 65/3, 70-75/3*5 setsStrength:nA) Jerk Grip OH Lunge: 4 sets of 4 e/l : AHAP all sets +/- 5kg of each … [Read more...]

Rest DayBorn This Day:nJohn Steinbeck“Muscles aching to work, minds aching to create - this is man.”“it was her habit to build up laughter out of inadequate materials.” ~ Taken From Grape of Wrath … [Read more...]

A while back I wrote an article about the Polish and Russian perspective on knees back in the snatch and clean. The article is about how long to keep these back and if, or ever, should the lifter think about pushing the knees back forward for the … [Read more...]

Rest DaynBorn This Day:nJohn Steinbeck“Muscles aching to work, minds aching to create - this is man.”“it was her habit to build up laughter out of inadequate materials.” ~From Grapes of Wrath … [Read more...]