As promised, we’ve got three more camp dates for you little piranhas to chomp on. This would normally be great because it would easily be the largest amount of spots we’ve had open to date, except for one problem—one of them is already sold out. Yep, we tried the old “soft opening” (that’s business talk for you meatheads out there, and it’s also a spectacular that’s what she said), but apparently you Seattle-tonians are following a little more closely than we imagined. You got us on this one, but next time… OH, next time! We’ll hide it away where no one can find it!!! You’ll see!
Unless of course you just subscribe to the site, or check Facebook, or follow on Twitter, or even just look at the drop down menus or the Training Camps page every once in a while—then it would be pretty easy to find actually, but that’s beside the point.
Just a heads up; the mid-week Palm Desert camp is dangerously close to selling out also. Again, not a marketing tool—it really is. I’ll be announcing Providence RI within the next few days, as well as, Columbus OH, Nashville TN, and possibly some of the Australian dates. Just so everyone knows; we’re also looking at Oklahoma City and New Orleans. Beignets are paleo, right?
Almost forgot… We’re going to Iceland. ICELAND. I heard they have the best wifi in the world. I love it already.
Phase #1 of Off-Season Strength & Conditioning is over. Our first six weeks hopefully provided either a new comfort level with the fast lifts, or at least enough exposure, volume, and technical work to be able to handle a fairly rigorous and intensive second phase. We’ll be following a somewhat similar progression to the last phase, but will only be using pulling blocks once per week during this cycle. Also, instead of breaking the lifts into different days and only performing them together on Saturdays, we will be performing both lifts almost every day; with percentage work on Mondays, block work on Tuesdays, power versions on Wednesday, and maximal/full versions coming every Saturday (Fridays will have added squat work plus accessories) . We’ll be adding more squatting—with a focus on the Front and High-Bar versions—and will be continuing the accommodating resistance work we’ve been doing on the Deadlift.
Basically: more fucking strong, more fucking fast, more fucking power, more fucking awesome.
When you’re feeling tired this week, or genuinely need some inspiration—remember…
This old motherfucker is three times as strong as you’ve ever dreamed of being and he thinks you’re a pussy.
Now get back on the bar, pussy.
1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.
1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO
Take 20 minutes to perform the following:
5 rounds NOT for time of:
ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches DEMO VIDEO
ME UB Double-Unders
Notes: HS Walks should be performed if you can ambulate more than 10′ unbroken. If so, you may take 3 attempts to get your longest unbroken walk each round. If you are still learning the movement you may make a few attempts at HS walking, but then accumulate as many unbroken shoulder touches as possible each round.