Thursday, March 24, 2011

The St. Cloud Institute for Human Performance

Head over to for our new website. We will still keep this blog up and active, but the new website will be where we will post everything new. That website is a work in progress and will be constantly updated so please bear with us.

Wednesday, March 23, 2011

Forced Relaxation

315 PR Deadlift

205 PR Deadlift

Jump Squats

5 Rounds
5 Double Kettlebell Clean
10 Burpees

Tuesday, March 22, 2011

Closing Big Grippers

Closing Big Grippers

By Heath Sexton

When most people talk about grip strength, the conversation usually very quickly goes towards closing grippers. In this article I will try to detail some different gripper techniques and some different workout tactics. This is by no means a concrete guide to working with grippers, just some insight from a few years of training.

You do not have to have many grippers to be good at grippers. Joe Kinney (the first man to officially close Ironmind’s #4 Gripper) had, I think, a #3 and a #4. He had some other homemade equipment including a grip machine that he worked with, but only 2 grippers. Having several different gripper strengths will allow you to progress faster in my opinion. Just like lifting weight, say you can Squat 445lbs and all the plates you have are 100’s. So you can squat 245, 445, or 645, now 245 will give you a good workout, but unless you are doing high reps, not much else challenging can be done. 445 is your max, and how many times can you go after a max squat in a week? Then, 645 would crush you like a can under a car, so it is useless. You need a variety of plate poundage. Having a Trainer, #1, #2and #3 is a standard I think, having a Super Master, a couple of Elites, maybe a Super Elite, and a #4 and you have everything you need. Again, you certainly do not have to have this set-up, but it is nice. (Note: Super Master, Elite, and Super Elite can be purchased from Wade Gillingham at

Read the rest of this article here


Now that we have video analysis software I'm debating changing our gym name to "The St. Cloud Institute for Human Performance" since we will be conducting research. Post thoughts to the blog.

Shoulder Press

4 Rounds

20 Swings

5 Pull Ups

Sunday, March 20, 2011

Deadlift Technique

Even with a rock on his shoulder, Joel still finds time to smile for the camera.

PNF Hamstring


M/E Deadlift

4x80m Prowler Sprints

Thursday, March 17, 2011

The Push Up

Push ups are a great form of exercise for several reasons. First, a push up is something that anyone can do whether or not they have money to spend on fitness equipment. Second, they do not require any extra skills, making them a possible form of exercise/weight training for anyone. Third, the results of consistent push ups are visible after a relatively short period of time. Aside from these obvious benefits of push ups, there a number of non-obvious reasons you should consider adding them to your routine.

  1. Full Body Workout

    • Many people don't realize just how many parts of the body a push up affects. But, when you break down the physics of a push up, you get a better picture of how beneficial they are for your entire body. For example, push ups work your fingers and hands, biceps, triceps, shoulders and forearms, upper and lower back and even your abdominal muscles. In addition, they strengthen your leg muscles, including your hamstrings, quads and calves.

Read more: What Are the Benefits of Push Ups? |


Driving out of the Overhead Squat

185 2x2


Death By Push Ups

Tuesday, March 15, 2011

Dennis Rogers At The Arnold

Power Snatch 2x2

Sled Drag with Farmer's Carry

Sunday, March 13, 2011


"Few things are graven in stone, except that you have to squat or you're a pussy." - Mark Rippetoe

Wall Squats

Kettlebell Jump Squats

M/E Squats

Litvinov Sprints
8 Power Cleans
Sprint 400m