Cycle 1 – Week 4 – Session 3 Intensity – 80% A.) Sots Press – 3×5 Snatch Balance – 5×2   B.) 3 pos DL + snatch   Front Squats – 3×5 w/pause on 1st rep   GM – 3×7   C.) Hollow Rocks – 50 Extra – Tricep Bicep Mobility – 10 min.   Link...Read More

Programming – Cycle 1 – Week 4 – Session 2 Intensity – 80% A.) Sots Press – 3×5 Power Jerks – 5×2   B.) Clean and Jerk – 6×1   Back Squats – 4×7   RDL’s – 5×10   C.) NSSU – 40 Extra – Hamstring Mobility – 10 min. Thoughts for the day –...Read More

Cycle 1 – Week 4 – Session 1 Intensity – 80%   A.) Sots Press – 3×5 Snatch Balance – 5×2   B.) Snatch – 6×1   Behind neck strict press – 5×10   Snatch RDL’s – 5×10   C.) Mobility – 10 min. Core – Planks – 5 min. Extra – Chest / Back...Read More

Programming – Cycle 1 – Week 3 – Session 5 Intensity – 75% – Recovery Notes: End of the week, should be the heaviest we have gone this week but all reps should be made. The Program A.)Sots Press – 3×5, FS – Work up to heavy single w / pause Snatch – 1 rep...Read More

Programming – Cycle 1 – Week 3 – Session 4 Intensity – 75% Notes: Focus on warming up, you should feel ready to go by the time we get to the clean complex today. Your lifts should feel crisp and fast. Program A.) Sots Press – 3×5, Split Jerks – 5×2 – Pulls warm up...Read More

Kid’s and Weightlifting   As a weightlifting coach I am often times asked how young is too young to start working out or to start lifting weights. It is never too young to be physically active, push your kids outside, make them hop, skip, run, jump, and roll. When it comes to starting Weightlifting, I...Read More

Programming – Cycle 1, Week 3, Session 3, Intensity – 75% – Recovery Notes: Focus on pulling yourself down under the bar. When done properly it will feel like you end up in the catch are receiving position instantly. A.) Sots Press- 3×5, Snatch Balance – 5×2 – Pulls Warm up   B.) Snatch –...Read More

Programming – Cycle 1 – Week 3 – Session 2 Intensity – 75% – Recovery A.)Sots Press – 3×5 Power Jerks – 5×2 – Pull Progressions   B.)Clean + Jerk2 – 5×1   BS – Warm up – 3 – 4 sets, 2×7 @ 75% RDL’s – 3×7   C.) NSSU – 40 Mobility –...Read More

Programming – Cycle 1 – Week 3 – Session 1 Intensity – 75% – Recovery week Notes: This is recovery week, stay focused make all your lifts focus on recovering in and outside of the gym. A.) Sots Press- 3×5 – Snatch Balance – 5 x2 – Pull Progressions B.) Snatch – 4×2 Behind neck...Read More

You may have noticed there is an abundance of people crawling around at the gym, before workouts, after workouts, and if you go to Cory’s Kettlebell class even during workouts. You may have even said to yourself, I’ll never try that (which would be foolish). “These people” are taking their warm ups and cool downs...Read More