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Day 275 of 360 Hang power clean: 3 x 5 @ (up to) 60% of power clean 2RM Power clean: 3 x 5 @ 75% of 2RM   Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adj ...
Just as I was about to prepare my first meal of the day, I get a call from a frantic client.   “Hello?” “Dude! I just fell and completely screwed up my wrist! It’s so bad.” “Jeez. What were you doing?” &ldquo ...
  Chicken and turkey are popular for being high in protein and low in saturated fats making a meal time staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too ...
Right now there are millions of people making their ways to their first gym session in over a year. The last time they got this excited about working out was around the same time after the last holiday season. It's cliche but it's true. Equally, a ...
Day 274 of 360 Positional and mechanical improvement:   “Odd Lifts”   Sledgehammer: 2-hand tire smash, hand-to-hand tire smash, 1-hand tire smash Mace: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial   ...
Day 273 of 360 Bench press: 6 x 8 @ (up to) 70% of 2RM   If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “6 x 8″, it always refers to & ...
I’m not going to talk about SMART goal setting or the usual "new year, new me" bullshit. Like you, I have seen it every year for a long time. In fact, 2018 marks my 20th year in the fitness industry. Personally I am not one for New Year&rs ...
Day 272 of 360 Double kettlebell front squat: 7 x 3 @ minimum one interval above heaviest previous effort   If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is liste ...
“A classic,” said Mark Twain, “is something that everybody wants to have read and nobody wants to read.” Such is the case with arguably the greatest novel in Spanish literature, The Ingenious Nobleman Sir Quixote of La Mancha. But ...
  Raising our arms above our heads seems to be a limiting a factor for a lot of people. We can bend in the middle, move our legs wide apart, and do a number of different upper body movements. But, when it comes to shoulders, even the best athletes c ...
Day 271 of 360 Press: 3 x 3 (up to) @ 90% of 2RM 3 x 5 @ (up to) 75%   Rest as needed between sets. If sets require interruption at the designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is l ...
This time of year, fitness media is awash in platitudes and memes, exhorting everyone to get in the gym and get after it. But in a few months, another crop of resolutioners will have fallen off the wagon, and Americans will continue their inexorable slide ...
The first instance of January 1 being celebrated as the first day of a new year goes back to the time of Julius Caesar, in 45 BC. Prior to that time, the Romans had used a lunar calendar. The first day of the year was usually in March, to coincide with th ...
Day 270 of 360 Deadlift: 5 x 3 @ 85% + of 2RM   Rest as needed between sets. Move as close to recent 2RM as possible for positionally sound, uninterrupted sets.   Reminder: Even when lifting heavy, position, organized execution, and a full range ...
  Should athletes in sports learn how to catch if they want to learn how to move faster? Strength is important, definitely. For that they have weighted pulls and more traditional heavy strength training exercises such as squats, deadlifts, and overh ...
Day 269 of 360 5 rounds of:   4-position kettlebell squat drill: 3 Kettlebell front squat (Left) 5 Kettlebell back squat (Left) 3 Kettlebell front squat (Right) 5 Kettlebell back squat (Right)   3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless t ...
Day 268 of 360 Bench press: 3 x 10 @ (up to) 70% of 2RM Kettlebell row 3 x 10L, 10R @ as heavy as possible   Strong, positionally sound sets of each movement. If sets require interruption, or position breaks, adjust accordingly and continue safely. & ...