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Day 150 of 360 Bench press: 3 x 7 @ (up to) 75% of 2RM 1 x 9 @ 65-70% 2 x 5 @ 60%, each with a full 3/1000 @ top   Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninte ...
Day 70 of 100 1)Snatch Balance: (X/4)4 2)Hang Power Snatch & Overhead Squat: (X/3+3)4 3)Behind the Neck Push Press: (X/4)4 4)Back Squat: (X/4)5 Seated Knee raise: (0/15)3 Squat Jumps: (0/4)4   ...
  Everyone gets tired and sleepy. It's just the body's way of telling us we need to rest, or that we're short on energy and nutrients. It's normal to feel fatigued or desire sleep at the end of a long day, or when you're chronica ...
Proper planning is essential if maximum benefits are to be obtained in a strength training program. Many approaches work and most will elevate existing levels of strength and size over the short term, provided key components are accounted for. However, th ...
  Some of my happiest memories are of times I spent sitting around the table with my family—as a child, with my brothers, sisters, and parents; now, with my own wife and kids. Laughing, talking, telling jokes, fighting, food fighting, enjoying ...
  It’s a safe assumption that any regular consumer of this site has no aversions to reading. Mark Twain is credited with saying, “The man who does not read has no advantage over the man who cannot read.” Summer is the perfect time ...
  In the aviation community, there is a saying that there are old pilots, and there are bold pilots, but there are no old, bold pilots. There is perhaps no better example of this unity of experience and intelligent discretion than Bill and James Gru ...
  Knee pain can be a common complaint among all athletes.  Younger athletes with knee pain may actually be suffering from Osgood-Schlatter Syndrome. Osgood-Schlatter Syndrome is a common overuse injury named after an American surgeon Robert Bay ...
Day 149 of 360 4 rounds of: 8 1-arm kettlebell row (4L, 4R) 8 Mace 360 8 Mace front pendulum + :30 sec. hold* (Up to) 1 minute rest   Kettlebell row is as heavy as possible for an uninterrupted 4L, 4R. Weight for both 360 and front pendul ...
Day 69 of 100 1)Snatch High Pull & Snatch: (X/3+1)5 2)Clean High Pull & Clean: (X/3+1)5 3)Jerk: (X/3)5 4)Back Squat: (X/2)5 5)Good Morning: (X/6)4   ...
  Squat with a barbell on your back? Or position it on the front of your shoulders? Which method should you use for the best results? Well, it depends on your training goal, overall joint flexibility, and safety.   Stronger and Larg ...
  You love it. All of it. Baseball, football and your truest love, basketball. You are a natural at everything you have done, and even at this young age, you dream of getting a scholarship and playing in college. Nobody wants this more for you than ...
Day 148 of 360 7 rounds of: 5 Deadlift @ 75% of 2RM 5 Goblet squat @ as heavy as possible in each set (Minimum) 1 minute rest   If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Positio ...
Day 68 of 100 1)Power Snatch & Overhead Squat: (X/2+3)4 2)Power Clean & Power Jerk: (X/2+3)4 4)Snatch Extension: (X/3)4 5)Push Press: (X/3)4 One-legged hops for distance: (0/4+4)4   ...
  No matter the time of year, sticking to a structured nutritional plan can be a battle of the mind. But the battle can be even more difficult in the midst of summer barbeques and with patio season constantly testing our will power.   As a cont ...
  What are they going to say about you at your funeral? It may seem like an abstract question, but for Brett Bartholomew, it’s one he tries to answer with his actions every single day. Brett has coached everyone from weekend warriors to Super ...
  For many of us, our relationship with stress is a lot like this classic example of something known as the "ironic thought process"—the very act of trying to avoid something seems to manifest it, and the harder we try not to stress, ...