Tuesday, December 18, 2012


Skip rope 200 meters
on Box
Internal rotation stretch on bar
Trap smash
Tricep mash

Group warm-up:

10 PVC dislocates
10 Overhead squats
5 Hang snatch (high hang)
5 Hang snatch (above the knee)
5 Snatch

Barbell Gymnastics

7×1 3 position Snatch (low to high) – rest 60 seconds

 Notes: choose a weight that you can consistently keep good form and do the complex without letting go of the bar. If you miss your hips, do the complex high to low, or do 3 hang snatches instead of one from each position.


Classic Conditioning:

20 Hang Snatches 75/55#
200m run
30 KB/DB Thrusters 16/12kg
200m run
40 situps
60 feet Burpee Broad Jumps
40 KB/DB Step-Ups, 20 in. box (front rack, alternating legs)
200m run
30 1-arm KB Snatches 16/12kg
200m run
20 Burpee pullups
-20 min cap-


Advanced Conditioning:

20 Hang Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders

40 Toes to Bar

60′ Burpee Broad Jumps
40 Barbell Step-Ups (115/75 barbell in front rack, alternating legs)- 20 inch box
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders

20 Bar Muscle-Ups
20 min cap-

Cool Down:

Jog 200 meters
Samson stretch
Calf stretch
Reverse plank

Rain or shine….all smiles!

One of my favorite quotes comes from Paul Chek.

“When we eat right, drink right and move right, we think right.  Only when we think right can we ever expect to improve the condition of the world and society as a whole!”

I love the simplicity it offers in how to affect change in a very complicated, complex world.  Do I think we can change the world?  We already have…..

We can learn a lot by the way Sherlock Holmes trains his mind.  Read the  NYT article here!

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