Thursday, January 27, 2011

Unhappy People

Arm Bars

5-10-5 Test

4 Rounds
Run 400m
Waiter's Carry

Wednesday, January 26, 2011

Finger Tip Push Ups

Jumping Pistols

Zercher Squats

4 Rounds
12 Hindu Push Ups
10 Kettlebell Snatches

Monday, January 24, 2011

A Tribute Week To Jack Lalanne

In memory of Jack Lalanne we will be playing clips of him in his prime all week.

50 pound 2 Hands Anyhow

Dips 3x3

3 Rounds
1 Atlas Stone
5 Kettlebell Front Squats

Sunday, January 23, 2011

RIP Jack Lalanne

Hip Mobility

Slosh Pipe

Two Hands Anyhow

80m Prowler Push

Wednesday, January 19, 2011

Bent Press Instructions

Sled Back Pedal/Side Hops

4 Rounds
20 Kettlebell Swings
10 Kettlebell Push Jerks

Tuesday, January 18, 2011

Reverse Bending Instructions


M/E Koji Bench Press: 165+ 32kilos

Box Jumps

Turkish Get Ups

8 Overhead Squats
Sprint 400m

Sunday, January 16, 2011

Dr. Siff Discusses The Olympic Press

Mel Siff:

same amount and usually about 20kg more, so that many big pressers could
defeat a lifter who had a good snatch, but a weak jerk.>

A member wrote:


Obviously if your press is larger, so is your jerk. But superior technique is
a must for a big jerk. My current 1RM press is 65 kilos and my 1RM jerk is
75. Obviously technique has a lot to do with it. I have a relatively strong
press considering my experience in weightlifting but as you can see, the jerk
is a lot about technique and agility in the legs. As an example is a lifter
in the gym where I train who has a 80 kilo press for 2-3 reps and has a max
jerk of 135 kilos. His massive load in the jerk comes from technique.>>

Read the rest here

Timing with the jump rope is vital. Notice the difference in the two pictures



Powermetric Pull Ups

M/E Koji Bench Press

Windmills/Arm Bars

3 Rounds
3 Power Cleans (Men use 185/Women use 123)
10 Palms Up Presses

Friday, January 14, 2011

Strenght Compilation



Knee Jumps

Box Front Squat

Pistols 2x2

Deadlift (Men use 275/Women use 185)
Weighted Pull Up

Wednesday, January 12, 2011

Kendrik Farris Power Jerks

True Back

Box Drill

2 Split Jerks (Men use 155/Women use 103)
Suitcase Carry
10 Kettlebell Cleans

Tuesday, January 11, 2011

Jack Lalanne

Joel, 25 unbroken deadlifts at 225

Michelle, 20 unbroken bench presses at 95

Sled Drag

Hang Power Snatch 8x2@ 60%

4 Rounds
10 Clapping Push Ups
5 Double Kettlebell Snatches

Monday, January 10, 2011

Dave Tate Q & A

Maximum Repetitions at 225

Tuesday, January 4, 2011

17 Ways to Improve Your Sleep

Like last week’s stress post, I’m not going to delve deeply into why sleep is so important. I’ve done it before, and doing so again would simply take up valuable space that’s better used for action items – for actual sleep hacks that you can put into effect immediately. Just rest assured that it’s crucial to health, longevity, immunity, recovery from training, cognition, aptitude while operating vehicles and/or machinery, insulin sensitivity and, well, do I need to go on? If you want to enjoy your limited time on the planet, you better get your Zs.

Despite the long list of health benefits, sleep is one of those things that people skimp on, whether by necessity (work, traffic, kids, busy schedules) or because they figure they can simply “power through it”. The supposed ability to lower our sleep requirements through sheer will is pervasive. “Tough it out” is a popular slogan, as are “Sleep is for the weak” or “I’ll sleep when I’m dead.” Then there’s Virgil’s “Death’s brother, Sleep” (or, alternately, Nas’ “Sleep is the cousin of death” – thanks, Worker Bee). What we end up with, then, is a nation of overworked, overly fatigued men, women, students, and even children shambling through days dotted with Starbucks Ventis and ridiculous energy drinks. If you count yourself among their numbers, or perhaps you just want better sleep, read on for some tips and tricks:

Read the rest of this article here

One demonstration of strength: Picking an object up off of the ground.

Front Raise Snatches


Bench Press 6x2 @ 50%

4 Rounds
25 Swings
10 Push Ups

6 Week Bench Press Cure

T-Spine work

245 pounds

Turkish Get Ups

High Bridges

Squat Clean 3x2 at 70@

Waiter Carries

Monday, January 3, 2011

Deload Week

We will be deloading again this week as an active recovery method as well as to re-learn techniques.

Mark Rippetoe's website is an excellent resource for lifting that deserves some time researching.

Wall Squats, Goblet Squats, T-Spine work

Dead Stop Squats @ 80%

Sled Pulls