Cycle 2 – week 8 – session 1 Program Intensity – 90% A.) Hand Stands 3 x ME B.) Snatch – 5×1 @ 90% Clean and Jerk – 5×1 @ 90% Back Squats – 6×4 @ 90% C.) Snatch RDL’s 5×5 Push Press + Push Jerk – 7×1 – No misses use a manageable weight (ask if questions) Strict Toes to bar – 3×10   Question of the day – Who is your favorite American Weightlifter of all time? (post comments below)  Read more

The Health and Fitness Industry is Dead (And that includes you, Paleo). …. Following the advice of the mainstream health and fitness industry has left us more diseased, broken, and fatter than ever before. They’re not only not helping us, they’re killing us. The health and fitness industry truly jumped the shark with the introduction of loud-mouthed Jillian Michaels and television shows like The Biggest Loser. Motivating people to change long-term doesn’t come by way of screaming at broken people to be unbroken, no matter how great it may be for ratings……. Read the entire article HERE  THE WHOLE LIFE CHALLENGE IS BACK!!! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to...Read more

6 PM KB CLASS A. 5 RDS -5 DBL KB C&P -5 DBL KB LUNGES -5 R/L SNATCH B. 15 MIN. AMRAP 200 M Farmer’s Carry 10 2H SwingsRead more

THE WHOLE LIFE CHALLENGE IS BACK!!! Unique Community Discount Code (UCDC): WLCRYGBsbPoc Unique Community Discount Link (UCDL): https://www.wholelifechallenge.com/wlcfall2013/partners/cfp Both our CODE and our LINK will do two things: Give you a $5 discount on registration Register you with OUR Community PRICING Regular price of the Challenge $49 Early registration price $44 Player discount applies to both regular and early registration price Fitness  A.  EMOM – 15 Mins  10 x Russian Swings  B.  5 Rounds AFAP  10 x Weighted Sit-ups  10 x Push-ups  Performance  A.  EMOM – 15 Mins  Pause Snatch @ Knees  On your first pull (shins to knees) pause three seconds at the knees redistributing your weight from the middle of the foot to your heals.  Make  sure you’re in proper position (Knees pushed back, shoulders over the bars, hips hinged back, hamstrings should be loaded).   B.   5 Rounds AFAP  10 x T2B  20 x Russian Swings @ 1.5...Read more

Cycle 2 – Week 7 – Session 3 Program Intensity – 85% A.) Power Jerks – 5×2 B.) Snatch – 40 reps bar work  – work up to heavy single Clean and Jerk – 40 reps bar work – work up to heavy single If you are tired from max week this week, please only work up to an 80% single. If you have not been maxing out attempt to lift 5 to 10 lbs heavier than what you lifted this week at Olympic Weightlifting class. C.) Back Squats – Heavy Single  W/ 3 second Pause Or   If you have Back squatted 2 or more times this week do the same heavy single with a Front Squat. RDL’s – 5×5 Hollow Rocks – 100 Mobility NEW!!! Question of the day – Who is your favorite weightlifter……not including Klokov!!! (take your time and look through videos on Youtube and post below)  ...Read more