Due to multiple emails and requests I wanted to make a public announcement about what I will be doing with training camps and seminars coming up.  I have had multiple people interested in hosting either a weightlifting or performance training camp at … [Read more...]

Strength:nA) Power Snatch + Snatch Balance: 60/2+2, 65/2+2, 70/1+2*3 sets, rest 90 secnB) Snatch High Pull: 85-90/3* 3 sets, rest 60 secnC) FS: 60/5, 70/3, 75/3, 80/3, 85/2*2 sets, rest 60 sec *don't pause at the top of squatConditioning:n4x3min … [Read more...]

Weightlifting:nA) Snatch Balance: 60/5, 70/3, 80/2, 90-100/1*3 setsnB) Power Snatch: 60/3, 65/3, 70/2*4 setsnC) Power Jerk + Jerk Grip OHS: 50/3+3, 60/2+2, 70/1+1*3 setsStrength:nA) BS: 75/3, 85/3, 95/3*2 setsnB) DB Incline Bench: 3x8nC) GHD Hip … [Read more...]

WeightliftingnA) Muscle Clean: 50/3, 60/3, 70/2*2 setsnB) Clean+FS+Jerk: 60/2+5+2, 65/2+5+2, 70/1+5+2*3 setsStrength:nA) Clean Pull: 85/5, 90/4, 95/4, 100/4*3 setsnB) KB Bent Over Row: 3x10nC) Altnerating Knees To Elbows: 3x6 e/s: DEMO … [Read more...]

Strength:nA) Clean+FS+Jerk: 60/2+3+2, 65/2+3+2, 70/2+3+2*3 sets, rest 90 secnSkill:nEMOM x 5 min:n3 Burpee Bar MUn10 UB Vertical Bell KB Swing (70/53)Conditioning:n1k Rown50 Barbell Thrusters (45#)n30 Pullupsn500m rown30 barbell thrustersn20 … [Read more...]

Open Week! Obviously the load will be lighter, but still existent. The squats will be maintenance as will the lifts. Time to do work!Strength:nA) Snatch: Hip Snatch + Hang Snatch: 60/3+3, 65/3+3, 70/2+3*3 sets, rest 90 secnimmediately after last … [Read more...]

I spent the weekend at our second ever Faith Rx'D training camp at Crossfit Eternal in Charlotte, NC. Our mantra for the weekend was to prepare attendees to be good coaches and athletes as well embolden them in their faith. It is our desire to make … [Read more...]

Weightlifting:nA) Snatch Balance: 70/5, 80/3, 90/3, 95-100/2*2 setsnB) 3 Position Snatch (Floor, Hang, Hip): 5 sets @ 70%-75%nC) Snatch Deadlift: 105/5, 110-115/3*3 setsStrength:nA) BS: 60/2, 70/2, 75/2*6 setsnB) 30 sec ME Pullup Hold with Chin Over … [Read more...]

Rest DayBorn This Day:“I should be sorry if I only entertained them. I wished to make them better.”n~ George Friederich Handel … [Read more...]

With all the chatter going around the picks for the NFL Draft of course Mr. Manziel had to come in the picture. All day long I heard about how he was 1/4 of an inch too short of standards for the best quarterbacks in the NFL. Then we heard about … [Read more...]

Rest DayBorn This Day:“I should be sorry if I only entertained them. I wished to make them better.”n~ George Friederich Handel … [Read more...]

There's no title needed for this video. Last week Alex, a Deep Barbell follower, smoked a 152kg clean double from the blocks. Below is the video showing that. I compare the two reps with the second rep being exceptional! Trust me you are going to … [Read more...]

Weightlifting:nA) Snatch: Work to max, 2 misses allowednB) CJ: 60/3, 70/2, 80/1, 85-95/1*4 sets, 1 miss allowedStrength:nA) BS: 75/4, 85/4, 90/4*3 setsnB) Clean Pull: 100/3, 105-110/3*3 sets … [Read more...]

Strength:nA) Clean and Jerk: 60/3, 70/2, 75/1, 80/1, 85/1 90-100+/1*4 sets (2 misses allowed)B) BS: 75/4, 85/4, 90/4*3 setsConditioning and Skill:nEMOM x 20min:nOdd Minutes: 12 Alternating Pistols + 4 Box Over Jumps (24/20) *can't touch topnEven … [Read more...]

Weightlifting:nA) Drop Snatch: Find 1 RMnB) Power Snatch: 60/3, 65/3, 70/2, 75/2, 80/1*3 setsStrength:nA) Back Rack Step Up To Low Box: (step to box that puts leg @ parallel): 3x6 e/l @ 50% of BS MaxnB) Seated DB Press: 3x8 … [Read more...]