—-
Watch It All Burn
Simple Shrimp Salad
DeFranco’s Training Rules for Washed-up Meatheads
—-
Lift:
Sumo Deadlifts (speed)
7×2 reps @ ~50% of max
L1:
7 Rounds:
5 Dumbbell Push Press
8 Air Squats
Sweat:
Accumulate 45 total barbell thrusters using the following work to rest protocol:
30 seconds on, 1 minute off
—-
Photos from the 2013 Cap City WL Championships!!
Learning the Ish
Honey Roasted Pork Belly
—-
Lift:
EZ Strength 2.0
L1:
AMRAP 8 minutes:
10 Anchored Sit Ups
7 Med Ball Slams
Sweat:
AMRAP 10 minutes:
5 Toes to Bar
7 Med Ball Slams
—-
Progress… Twice As Hard For Half As Much
How You Feel is Not a Lie
Chad Vaughn, 315 lb Clean and Jerk (Video)
—-
Lift:
EZ Strength 2.0
L1:
Jog (fence + back)
10 Swings
5 Goblet Squats
Jog (Maaco sign + back)
10 Swings
5 Goblet Squats
Jog (Donohoe sign + back)
10 Swings
5 Goblet Squats
Jog (Guardrail + back)
10 Swings
5 Goblet Squats
Sweat:
Shuttle Run (fence + back)
10 2KB Cleans
5 2KB Front Squats
Shuttle Run (Maaco sign + back)
10 2KB Cleans
5 2KB Front Squats
Shuttle Run (Donohoe sign + back)
10 2KB Cleans
5 2KB Front Squats
Shuttle Run (Guardrail + back)
10 2KB Cleans
5 2KB Front Squats
—-
Easy Delicious Breakfast Hash
Powerlifting: The Mentality
Igor Lukanin 264kg Jerk
—-
Lift:
EZ Strength 2.0
L1:
2 Rounds:
20 Hand to Hand Transfer Swings
Goblet Carry (fence + back)
50 Single Unders
Farmers Carry (fence + back)
Sweat:
2 Rounds:
5 Dumbbell Snatch / Arm
Goblet Carry (fence + back)
10 Box Jumps
Farmers Carry (fence + back)
—-
Supplemental Distraction
Strong Does Not Necessarily Equal Tough
Children and Playtime
—-
Lift:
EZ Strength 2.0
L1:
Complete 3 unbroken rounds:
2 KB Deadlift
4 Swings
4 KB Deadlift
8 Swings
6 KB Deadlift
12 Swings
Rest 90 seconds between rounds
Sweat:
Complete 4 unbroken rounds:
1 Deadlift
2 Power Swings
1 Deadlift
4 Power Swings
1 Deadlift
6 Power Swings
Rest 90 seconds between rounds
—-
“To excel means to reach beyond the best you have ever given because doing so matters to you personally, for its own sake. It means to run your own race—as an individual, team, or organization. To excel is to know your greatest strengths and passions, and to emphasize them while honestly admitting and managing your weaknesses.” -Robert Cooper
—-
How Much Protein Should You Be Eating?
Monday Motivation: David Storl Shot Put World Championships Preparation (video)
Roasted Garlic and Herb Crusted Pork Roast Two Ways
—-
Lift:
EZ Strength 2.0
L1:
Every 90 secs for 8 Rounds
5 DB Push Press Right/5 DB Push Press Left
Sweat:
Every 90 seconds for 10 rounds:
5 Barbell Thrusters
—-
Julia Zaugolova 100kg Squat x20
Natural Evidence for Getting Smashed?
Honey Mustard Crunchy Chicken Plantain Salad
—-
Lift:
EZ Strength 2.0
L1:
“Helen-Lite”
Three rounds for time:
Run 200 meters
15 Kettlebell Swings
9 Ring Rows
rest 1 minute in between rounds
Sweat:
“Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell Swings
12 Pull-ups
—-
The Book and Ebook are Here: Becoming a Supple Leopard
10 Signs You Have an Autoimmune Disease and How to Reverse It
Paleo Brownies
—-
Lift:
Push Jerk
5-5-5-3-3-3
L1:
Complete 3 unbroken rounds:
2 Goblet Squats
4 Swings
4 Goblet Squats
8 Swings
6 Goblet Squats
12 Swings
Rest 90 seconds between rounds
Sweat:
Complete 4 unbroken rounds:
1 Front Squat
2 Box Jumps
1 Front Squat
4 Box Jumps
1 Front Squat
6 Box Jumps
Rest 90 seconds between rounds
—-
The Journey to End Prostate Cancer (Video)
Delroy McQueen 365kg Deadlift x2
The Paleo Diet on the Dr. Oz Show
—-
Lift:
EZ Strength 2.0
L1:
AMRAP 8 minutes:
6 Ring Rows
15 Air Squats
6 Push Ups
Sweat:
AMRAP 12 minutes:
6 Ring Rows
12 Swings
9 Push Ups
—-
—-
“Somewhere in China there is a little girl warming up with your max” (Video)
Fitness Playgrounds Grow as Machines Go
George & Juli’s Chocolate Mousse with Cinnamon Sautéed Bananas
—-
Lift:
EZ Strength 2.0
L1:
Jog (fence + back)
20 Swings
10 Anchored Sit Ups
Shuttle Run (Maaco sign + back)
15 Swings
10 Anchored Sit Ups
Jog (Donohoe sign + back)
10 Swings
10 Anchored Sit Ups
Jog (Guardrail + back)
20 Swings
10 Anchored Sit ups
Sweat:
Shuttle Run (fence + back)
25 Ball Slams
10 Knees to Elbows
Shuttle Run (Maaco sign + back)
20 Ball Slams
10 Knees to Elbows
Shuttle Run (Donohoe sign + back)
15 Ball Slams
10 Knees to Elbows
Shuttle Run (Guardrail + back)
10 Ball Slams
10 Knees to Elbows
