Monthly Archives: November 2012

Conditioning EMOM for 60 minutes, alternating between: 5 deadlifts @ BWT x 1.5 5 bench presses @ BWT 5 squat cleans @ BWT x .75 5/3 handstand push-ups 10/7 pullups 20 double unders Note: For the weighted movements – deadlift, … Continue reading →

Olympic 1) 3 x 2 snatch long pull + 2 overhead squats + 2 snatch Sots press, very light, rest 60 seconds 2) 5 x 1 3-stop/segment snatch pull (mid-shin, above knee, hip) + 1 snatch pull, medium/heavy, rest 1-2 … Continue reading →

Be sure to assess how you are fairing in the squat cycle. The program should not be easy. It should be difficult however, it should not inhibit the intensity of your effort in your other work. If you are finding … Continue reading →

Olympic 1) 3 x 2 clean long pull + 2 front squats + 2 clean Sots press, very light, rest 60 seconds 2) 5 x 1 3-stop/segment clean pull (mid-shin, above knee, hip) + 1 clean pull, medium/heavy, rest 1-2 … Continue reading →

Shout out to my main man Joe Romano whose hard work and carpentry skills is about to change the lives of some weightlifting fanatics… Strength 1) back squat (HB): 1×10 @ 60%, 1×10 @ 65%, 1×8 @ 70%, 1×8 @ … Continue reading →

Conditioning With a running clock: On the initial minute, EMOM for 7 minutes: 20 double unders, then 1 clean (full squat) + jerk (split or power) @ moderate/heavy weight On the 10th minute, EMOM for 7 minutes: 20 double unders, … Continue reading →