Strength:nA) Power Snatch to max (miss once and move on) in 12 minnB) Power Clean and Power Jerk to max (miss once and move on) in 12 minnC) BS: Find 3RM in 10 minSkill:nA) EMOM x 6min: 10 Consecutive Box Jumps (5 down, 5 back; 24/20) + 2 Rope … [Read more...]

Strength:nA) Snatch to max in 12 min (on 2nd miss you're done)nB) Then Rest exactly 2 min before completing n3 Rounds: ME Snatch in 60 sec @ 60%, rest 3 minSkill:nA1) Weighted Chinup: 5,4,3,2,1 rest 90 secnA2) Weighted Dip: 5,4,3,2,1 rest 90 … [Read more...]

A couple of mornings ago I was up early doing some reading and received this video a friend texted to me. I know how ironic it is that I received this video via text message. Let it first be stated that I am a HUGE fan of technology and of the added … [Read more...]

Weightlifting:nA) Snatch to max (on 2nd miss you're done) then complete the following: 70/3, 75/2, 80/2, 85/1, 90/1, 95/1, 100/1n* base percentages off max for the daynB) Snatch Pull: 90/5, 95/5, 100/5, 105/5Strength:nA) Front Squat into Push Jerk: 4 … [Read more...]

Today I want highlight one of the better comebacks of the year. One year ago Shawn Rider attempted a 310# clean and it folded him together cracking his fibula in half causing three pins and a plate to be his solution. In case you haven't seen that … [Read more...]

Week 2: I am posting these at 1pm CST now because the Aussies want to have the workout by 6am. I like Australia so 1pm it is. Weightlifting and Strength:nA) Snatch to max (3 misses allowed)nB) After snatch max complete Snatch Pull x 1 + Hang Snatch … [Read more...]

Week 2: I am posting these at 1pm CST now because the Aussies want to have the workout by 6am. I like Australia so 1pm it is. Strength:nA) Snatch to max in 12 min (2 misses allowed)nB) After snatch max complete Snatch Pull x 1 + Hang Snatch x 1 + … [Read more...]

One of my biggest struggles and one of the couple different reasons that I miss jerks is because of how I stand up from heavy cleans. My nickname in the gym is Teenage Mutant Ninja Turtle not because of my stature but because of my hunched over front … [Read more...]

Rest Day. Enjoy it. Next week is more of the same. … [Read more...]

Rest Day. Enjoy it. Next week is more of the same. … [Read more...]

Strength:nA) Snatch to max (only one allowed miss) in 12 min then 1 single @ 90% of max every 60 sec x 3 setsnRest 15 min and eatnB) CJ to max (only one allowed miss) in 12 min then 1 single @ 90% of max every 60 sec x 3 setsnC) FS to 3RM in 10 … [Read more...]

"In this you rejoice, though now for a little while, if necessary, you have been grieved by various trials, so that the tested genuineness of your faith—more precious than gold that perishes though it is tested by fire—may be found to result in … [Read more...]

Weightlifting:nA) Snatch to Max (1 miss allowed) then complete 85/1*2 sets and 90/1*2 setsnRest 15 min and eatnB) CJ to max (1 miss allowed) then complete 85/1*2 sets and 90/1*2 setsStrength:nA) FS to 3RMnB) Clean Pull: 85/5, 90/3, 100/3*3 setsnC) … [Read more...]

Strength:A) Snatch to Max in 12 min (3 misses allowed above 90%) then complete EMOM x 6min: 3 Touch and Go reps @ 60%* no straps on drop down setsB1) Snatch Grip RDL into high pull: 85% x 5 reps x 4 sets, rest 60 secB2) Batwing Bench Hold with KB x … [Read more...]

Weightlifting:A) Snatch to Max with 3 allowed misses above 90%B) Snatch: 60/3, 70/3, 75/2, 80/2*2 sets, 85/1*2 sets* note rep scheme reads %/reps example: 60/3 is 60% for 3 reps Strength:A) Snatch Grip RDL into High Pull: 100/3* 5 setsB) Drop Snatch … [Read more...]