Dave Tate On Deadlifting

Knee Jumps

1 Minute of Deadlifts

3 Max Sets Of Ring Dips

7 Habits Of Highly Defective Bench Pressing

In my line of work, I get to see a lot of pitching instructors and hitting coaches. Some have the unbelievable ability to really get through to kids and make them great. On the other hand, there are some that flat-out suck.

As I've seen these two ends of the spectrum, I've come to realize that the best guy to teach you a curveball is rarely the one who has had a dirty 12-to-6 breaking ball since he was in seventh grade. Rather, the guy that can teach you the most is the one who struggled with his curveball for years and tried everything to even turn it into a mediocre pitch.

Likewise, the best hitting coach hasn't batted .400 for a month, let alone a season. The best guy to teach you how to rake is the one who busted his butt to get from a .170 to .250 batting average.

When it comes to deadlifting, I've been pretty blessed. While I've worked my butt off and experimented with a variety of methods to bring it up, it's the lift that's always come naturally to me -- to the tune of a 650-pound deadlift at a body weight of 174 pounds in my last competition.

Read the rest of this article here



Goblet Squats

5-10-5 Test

AMRAP 20
1 Front Squat (Men use 185/Women use 123)
Run 100m
3 Weighted Pull Ups

T-Spine Mobility

Depth Jumps

D/E Shoulder Press
10x2 @ 70%

5 Rounds
5 Power Cleans (Men use 155/Women use 103)
10 Burpees

Dennis Rogers

Arm Bars and Brettzels

M/E Snatch

3 Rounds
Run 400m
25 Swings (Men use 48k/Women use 32k)
10 Tactical Pull Ups

Red Nails Die

Read about Dave's Red Nail crusade here

Jumping Pistols
4x1

Zurcher Squats
2x6

Barbell Complex
Hang Power Snatch
Overhead Squat
Good Morning
Row
Deadlift

The Jumping Position

106 pound bent press. Need we say anymore?

Single Leg Box Jumps

Clean and Jerk, Jerkx3

3 Rounds
Double Overhead Walk
25 Double Unders

No Internet

Sorry for not posting this last week. When the post holes were dug for our fence the cable, phone and internet line got cut. The good news is that the tires are out of the garage now.







M/E Bent Press

12-9-6
Front Squats (Men use 205/Women use 136)
Towel Swings (Men use 32 kilo/Women use 24 kilo)