A) Power Snatch: EMOM x 6 min: 3 reps @nMin 1: 50%nMin 2: 55%nMin 3: 60%nMin 4: 65%nMin 5: 70%nMin 6: 75%Skill:nA) Eccentric HSPU: 4 sets of 4 reps with a 5 sec descent and 2 second pause at the top, rest 2 minConditioning:nAMRAP in 8min:n10 Power … [Read more...]

On Monday, Tuesday, and Wednesday myself, Eric Rosenstock, Mike Poppa, Emily Carothers, and Gerald Sasser spent some time down in Tampa talking with the Ten Institute about what it is Deep Performance does and how it does it. We are looking at … [Read more...]

"But thanks be to God, who gives us the victory through our Lord Jesus Christ."n1 Cor 15:57 (ESV)Sorry for the late post. I spent the last couple days with the Ten Institute talking about their products and trying to decide if they are producing … [Read more...]

Rest DayBorn This Day:"I'm crazy and I don't pretend to be anything else."n~Rihanna … [Read more...]

Rest DayBorn This Day:"I'm crazy and I don't pretend to be anything else."n~Rihanna … [Read more...]

I'm getting the chance to spend some time this week with Jimmy Myers and Cale Owen. They are the owners and head coaches for Tampa Bay Athletics. I met these guys about a year ago when I did a seminar at their place. I walked in on a Friday … [Read more...]

Weightlifting:nA) Power Clean + Push Press + Power Jerk: 60/3+2+2, 65/2+2+2, 70/2+2+1*3 setsnB) Snatch off blocks @ bottom of knee: 60/3, 70/3, 75/2, 80/1, 85-90/1*4 setsnC) Snatch RDL into Shrug: 90/4*4 setsStrength:nA) FS: 65/4, 70/4, 75/4*3 … [Read more...]

Strength:nA) Push Press: Find 1RM in 10minSkill:nA) EMOM: ME UB Muscleups until you reach 30n* do a set of ME muscleups every minute on the minute, rest the remainder of the minute. Continue this process until you reach 30 MUConditioning:n3 … [Read more...]

Weightlifting:nA) Power Snatch + OHS: 60/3+3, 70/2+2, 75/1+2*3 setsnB) Clean From Blocks: 60/3, 70/3, 80/2, 85-90/2*3 setsStrength:nA) Clean Pull To Hips From 3in Deficit: 85/5, 90/4, 100/3, 105/3*2 setsnB) Pendlay Row: 4x6nC) Weighted Plank Holds: 4 … [Read more...]

nphoto credit to The Fittest GamesI programmed snatch recoveries for today's barbell programming. I have gotten my fair share of text messages asking for more explanation, reasoning for using this exercise, and mostly just whining about how hard it … [Read more...]

Strength:nA) Clean From Blocks @ Top of Knee: Find Max in 10minB) Deadlift from 3inch Deficit:100/5, 105/5, 110-115/5*3 setsn*based off clean max from blocksSkill/Conditioning:n3 RFT:n400m runn3 Rope Climbs (20 ft)n6 Ball Slams (30/20)n9 Burpee Over … [Read more...]

I've made no secret about the reality that weightlifting comes with its natural ups and downs. Yesterday was not exactly what I would call an up day. That's just part of the sport. Bad days happen, you move on from them, and train anyways. It would … [Read more...]

Weightlifting:nA) Snatch Recovery: 60/4, 70/3, 80/3, 90-100/2*3 sets *set bar on blocks at arm length when in bottom of an overhead squat, start with bar on blocks in the bottom of the squatnB) Snatch: 60/3, 65/3, 70/3, 75/3, in 3 sets find max … [Read more...]

This week will be a strength/skill "testing" week if you will in some aspects. I want to let yall test a couple lifts and such before we are 100% Open oriented.Strength and Skill:nA) Snatch: 60/3, 70/2, 75/2, 80/1, 85/1, 90-100+/1*4sets, 2 misses … [Read more...]

Rest DayBorn This Day:"Everybody loves success, but they hate successful people."n~ John McEnroe … [Read more...]