Category: Uncategorized

How Well do you sleep?

A lack of quality sleep can actually be one of the biggest determiners of your overall health.  This is the first factor someone should look at when trying to increase their health and fitness levels.  Without quality sleep, weight loss, muscle gain, etc is much harder to attain. Most adults require a minimum of 7+…

Working Through Change

As a coach, I hear this, or something like it, very often: “Oh man this is tough, I havent been here in a week.” The truth is, you do not lose a lot of strength and/or your cardio output in a week. It takes weeks for significant negative affects to take place. I believe the…

Pre cautious Optimism

Everyday I have conversations with clients who have concerns about certain things that may be bothering them physically.  It is usually some sort of ache that has recently started to bother them or something that has flared back up.  I dont mind these conversations, in fact, I often look forward to the challenge of helping…

Happiness is only real when shared

This is the first of many blog posts where I will explore my findings and outlooks on lifestyle choices.  Lifestyle is not just working out and nutrition.  It is looking at your overall experience on this earth and making the most of it. “Happiness is only real when shared” – Christopher McCandless Where do we…


Skill and drill -12-15 minutes ~Pic 2-3 skills from each area of weightlifting (snatch, clean and jerk), power lifting (squat, dead lift, press), or gymnastics (body weight), and work on skills and drills for an area of each that you want to spend more time on. or ~If you missed a strength session from Monday,…


A. Push Press w/ 3 sec. lower x 3 reps x 3 sets OTM x 9 minutes B1. TGU; 1 heavy per side x 3 B2. Heal slides x 5-7x 3 B3. Trap 3 raise x 8/side x 3 + OtMx 20 minutes 1 – 100m run 2-15/12 cal row 3-12/8 cal AB 4-20 sec….


A1  Good Morning x 8×4 @ 31×1 tempo A2  Push Press + Push Jerk (2+2) x 4 sets w/ a controlled lower to the shoulder (2sec.) for each rep + 3 rounds 11 right arm DB power snatch (hang) 11 left arm DB power snatch (hang) 22 push ups 22 T2B


A1  Mid Grip RDL @ 33×1 x 6×4 A2  Bench Press @ 6XX1 @ 70%x4x3, rest 0 sec. A3  Bench Press @ 70% x 5 dynamic lifts x 3 + 5 rounds 15 kb swings, 70/55# 15 box jumps, 24/20” 15 cal row


A1 Sumo Dead lift; 50×3, 60×3, 70×3, 80×3 (2) A2 Weighted dips @ 41X1 x 5-7 reps x 5 sets + 7 rounds 6 kb Clean and jerks, 55/35# per hand 200m shuttle sprint (50m out and back 4x) rest 60 seconds bt. rounds **push the shuttle run hard