I have had a couple people email me and ask me about how to get their hands on a Deep Performance shirt. I wanted to get those of you interested a link to purchase that shirt. Click the link below and follow the instructions but we do have a limited … [Read more...]

Strength:nA) Clean Pull From Blocks @ Top Of Knee + Clean From Ground + Jerk: 4 sets between 80%-90%, rest 2-3minnB) FS: 70/3*3 setsSkill:n10 Min HS Hold/Walk PracticeConditioning:n6 Rounds For Max Reps:n30 sec ME Thrusters (95/65)n90 sec rest … [Read more...]

Here is a video with a power clean + clean complex. The lifter in this video moves the bar different in her power clean and her full clean. The advantage to the power movements ONLY carries over IF the power movement looks and moves just like the … [Read more...]

Weightlifting:nA) Clean Pull From Box @ Top Of Knee + Clean From Ground + FS + Jerk: 5 sets between 80%-90%nB) Clean Grip Deadlift: 100/5, 105/5, 110/5*2 setsStrength:nA) FS: 70/3*6 setsnB) Seated DB Strict Press: 4 sets of 6 repsnC) Weighted Situps: … [Read more...]

Today's post is a quick reminder of what should be happening when lifts are performed from the power position. When I prescribe lifting complexes that involve a snatch or clean from the hip there are a multitude of ways to do that lift wrong. Often … [Read more...]

Weightlifting:nA) Snatch Balance + OHS: 60/3+3, 70/3+3, 80/3+3*2 setsnB) Snatch From 3in Deficit: 60/3, 70/3, 75/2, 80-85/2*3 setsStrength:nA) Power Jerk: Work to heavy triplenB) On Toe Split Jerks (aka Jerk Unders): 4 sets of 5 AHAP: DEMOnC) Strict … [Read more...]

Strength:nA) Power Snatch + OHS: 60/3+3, 70/2+3, 75/2+3, 80/1+3*3 sets, rest 2 minnB) Snatch High Pull to Height Device: 100/3*3 setsnDEMOSkill:nEMOM x 5min:n8 Double KB Snatch AHAPConditioning:nAMRAP in 12min:n30 Cal Airdynen12 Pullupsn10 Box Jumps … [Read more...]

“If Mordecai, before whom you have begun to fall, is of the Jewish people, you will not overcome him but will surely fall before him.” (Esther 6:13, ESV)One of my favorite days of the week is Monday evenings with my high school boys. … [Read more...]

Rest DayBorn This Day:Jerry Springer... he said nothing worth quoting … [Read more...]

Rest DayBorn This Day:Jerry Springer... he said nothing worth quoting … [Read more...]

Strength:nA) BN Split Jerk: 80-90/2*4 setsnB) BS: 70/6, 75/6, 80/6*3 setsSkill:nTabata HSPU x 8 rounds (20 sec on, 10 sec off = 1 round)Conditioning:n1 Mile Run Buy-In5 Rounds:n20 Wall Ball (20/14)n30 KB Swing (53/35)n15 HR Pushups1 Mile Run Cash-Out … [Read more...]

Weightlifting:nA) Power Clean From Boxes @ Top Of Knee: 60/3, 65/3, 70-75/3*3 setsnB) Clean Pull to Hip + 5 sec descent down to floor: 85/3*3 setsnC) BN Split Jerk: 80-90/2*4 setsStrength:nA) BS: 70/6, 75/6, 80/6*3 setsnB) Triple Bounding Broad Jump: … [Read more...]

Yesterday I mentioned the significance of a vertical hip extension for the lifts vs a horizontal hip extension. One of my advanced class lifters noted the problem of an over-exaggerated horizontal hip motion in her own lifting and had set her mind … [Read more...]

One of my lifters this morning made a really astute observation about her Olympic lifts that I thought was worth mentioning. She has the common habit of jumping forward when she pulls under her lifts. She noticed that her bar track was a little out … [Read more...]

Weightlifting:nA) BN Push Press + OHS: 60/3+3, 65/3+3, 70-75/1+3*2 sets n*based off max jerknB) Hip Clean + Hang Clean + Power Jerk: 60/2+2+2, 65/1+2+1, 70/1+1+1, 75-80/1+1+1*3 setsnC) Clean Pull: 85/5, 90/4, 95/4, 100/4Strength:nA) Good Morning into … [Read more...]