Relax

It's going to be OK in the end, since it's not ok right now you know it's not the end.

Training:
15 dumbbell snatches, each hand (45lbs, 25lbs)
15 push-ups
Max rounds in 20 minutes


I'm feeling down today and this video makes me smile.

Hip drive

Drive the hips out of the bottom of the squat hard.


Training:
Squat 3x5
Rest 5-10 minutes
30 secs of burpees
30 secs of chinnies
30 secs of jumping jacks
30 secs of sit-ups
Rest 1 minute
4 rounds


Big weights going up at WFAC

Wednesday

Lifting for Turkey Day!

Training:
Power clean 3x5
Deadlift 5x1

Tuesday

There are 396 reps in this workout.

Training:
33 squats
33 sit-ups
33 push-ups
4 rounds for time

First Responders

Military, LEO, Firefighters, and EMT's are not endurance athletes, they are all strength athletes first and foremost. There are Military troops and Cops who feel they need to run 20-30 miles a week to be in fighting shape. How is running that far going to prepare them for picking up or dragging someone to safety while wearing all their gear? Why would they need to run that far when they are issued a rifle that's effective to 500 meters, a radio, and usually a vehicle? Get strong then in condition, be more effective.

Training:
Press 3x5
Rest 5-10 minutes
26-22-18-14-10-6
6-10-14-18-22-26
Double-unders
Burpees
For time

Saturday

The trapezius muscle is one of the largest muscles of the back with huge potential to get very strong. The best builder of this muscle group? The deadlift.

Training:
21 box jumps (24", 20")
21 pull-ups
21 swings (55lbs, 35lbs)
21 sit-ups
15 box jumps (24", 20")
15 pull-ups
15 swings (55lbs, 35lbs)
15 sit-ups
9 box jumps (24", 20")
9 pull-ups
9 swings (55lbs, 35lbs)
9 sit-ups
For time


700lbs for 7 reps

Friday

If there is a good amount of knee popping or cracking going on during the squat, ensure the athlete is actively pushing the knees out hard during the entire range of motion.

Training:
Squat 3x5
Rest 5-10 minutes
10-8-6-4-2
20-18-16-14-12
Power clean (heavy)
Push-ups
For time

Clash of the Titans

Here is some video of actors and stuntman of the soon to be released movie "Clash of the Titans" They are kicking each other while in the plank to ensure proper tightness.

Training:
Power clean 5x3
Deadlift 1x5

Timber sports

This is a great sport steeped in hard work and good ole American toughness.

Training:
13 pull-ups
11 burpees
5 rounds for time

The nose

Aim for the nose during the press, this will keep the bar path as vertical as possible. Lifting more weight efficiently.

Training:
Press 3x5
Rest 5-10 minutes
100 rope turns
50 squats
4 rounds for time

On the road

Posting this from the road.

Training:
8 dumbbell snatches, left arm (45lbs, 25lbs)
8 dumbbell snatches, right arm (45lbs, 25lbs)
8 burpees
Max rounds in 20 minutes

Head down

Keep the head down while squatting, this leads to a very strong hip drive out of the bottom.

Training:
Squat 3x5
Rest 5-10 minutes
13-11-9-5-3
3-5-9-11-13
Double-unders
Weighted sit-ups (55lbs, 35lbs)

Sick

Do not train when sick. Intense exercise temporarily lowers the immune system and if there is a virus it will be easier for it to strike. Also while recovering from an illness the human body is working hard as it is, there is no reason to throw exercise recovery on top of that as well.

Training:
Press 3x5
Rest 5-10 minutes
21 dumbbell power cleans (45lbs, 25lbs)
21 dumbbell front squats (45lbs, 25lbs)
21 dumbbell push-presses (45lbs, 25lbs)
15 dumbbell power cleans (45lbs, 25lbs)
15 dumbbell front squats (45lbs, 25lbs)
15 dumbbell push-presses (45lbs, 25lbs)
9 dumbbell power cleans (45lbs, 25lbs)
9 dumbbell front squats (45lbs, 25lbs)
9 dumbbell push-presses (45lbs, 25lbs)
For time

Sweet weather

It has been warm so I decided to squeak out another run before the cold really slams us.

Training:
400 meter run
8 dumbbell snatches (55lbs, 30lbs)
8 dumbbell snatches (55lbs, 30lbs)
15 box jumps (24", 20")
4 rounds for time

Knees over the toes

If someone is of the opinion that the knees should not travel over the toes during a full squat, then they no longer deserve an opinion on how to correctly execute a full squat.

Training:
Squat 3x5
Rest 5-10 minutes
20-19-18-17-16-15-14-13-12-11
10-11-12-13-14-15-16-17-18-19
Double-unders
Push-ups
For time

Military:
Deadlift 1x5
Rest 5-10 minutes
5 burpees
10 dumbbell snatches, 5 each arm
15 swings
5 rounds for time

The bar

When setting up to deadlift or power clean, set up to the bar, not the bar to you. The bar should not be rolled or pushed away prior to pulling. Get the stance then grip, shins to the bar, knees out to the elbows, raise the chest hard and pull, dragging the bar up the legs.

Training:
Deadlift 1x5
Rest 5-10 minutes
5 burpees
10 dumbbell snatches, 5 each arm (55lbs, 35lbs)
15 swings (55lbs, 35lbs)
5 rounds for time

Whole Milk

It isn't called whole milk cause it has all it's fat in it, that would be dumb. When milk is processed to remove fat; minerals, vitamins, and the ratio of macro nutrients are effected and the end product is altered in negative ways. With the exception of pasteurization and homogenization, whole milk will have retained it's delicious ratio of vitamins, minerals, and macro nutrients.

Training:
10 dumbbell hang cleans (45lbs, 30lbs)
20 push-ups
5 rounds for time

Military:
2 mile run
For time


There is some very advanced concepts used in this video, however it should be obvious by the massive weights they are lifting that advanced concepts and programming is essential at this level of adaptation.

Push

Push the heels through the ground while bench pressing, when this is done correctly the athletes body will tighten up and will help rotate the hips and shoulders further into the bench. Maintaining tightness and correct body position.

Training:
Bench press 3x5
Rest 5-10 minutes
10-9-8-7-6-5-4-3-2-1
Box jumps (24", 20")
Sit-ups
50 rope turns
For time