Zach Krych keeps improving. 200kg clean + Front Squat
Ankle Stretch Using Rubber Band Mobility WOD
Kelly Starrett on ankle mobility again. Important stuff if you’re into doing Olympic lifts. Tools: little box, rubber band, superfriend (optional) Time: 2 minutes, 40-50 reps each foot (front and back) Do the band distracted ankle stretch, with foot on the box and knee pointing outside. Have a friend control your foot placement and to keep it […]
531 for Beginners – 3 Days a Week Program
Jim Wendler posted a 5/3/1 variation for a beginners percentages are 90% of your max and working up 3 days a week, full body strength program 2 main lifts, first is performed in standard 5/3/1 fashion, second is performed with 3 sets of 5 starting at 55% of your 1RM (weight increases 10% each set) […]
Load Ordering for Efficient Positions Mobility WOD
Kelly Starret and Carl Paoli talk about the concept of load ordering. I like the comparison of squatting with dipping when it comes to loading and getting into a good position with external rotation. Part1 Part 2
Smolov Jr. – 531 Excel Spreadsheet
Mogwoggle on reddit put together a really nice spreadsheet that combines the Smolov Jr. and 5/3/1 into one program. I put together a spreadsheet (based off of MEatRHIT’s original Workout2.xls file) that incorporates both of these, with a light bench that allows to test a 1RM on the deload week. OHP also shows up on deload […]
Low Bar vs. High Bar Squats
Jon Gilson and James Hobart explain the differences and benefits of Low Bar and High Bar Back Squats. Update: Also read Low Bar vs High Bar Squatting on 70s Big.
Drop Snatch to Various Heights
Ursula Garza and Chad Vaughn demonstrating the Drop Snatch. A great drill to tech yourself to tighten up when catching the snatch. Drill: catch the bar at various heights (quarter / half squat) and tighten up immediately
Starting Strength Warm-Up Calculator
Update: Here is a Spreadsheet that generates your complete SS Routine including the warm-up sets. Found this Starting Strength Warm-Up Calculator Spreadsheet.Of course it’s not just applicable to Starting Strength, but for every lifting workout. Instructions1) Follow the link.2) Select the “File” button in the left hand corner.3) From the drop-down menu select “Copy spreadsheet.”4) Click “OK” […]
Chinese Weightlifting Training Methods
Kirk from lifthard.com who trained under Chinese Weightlifting Coach Wu answers questions about the Chinese Olympic weightlifting training methods. Update: See below. The basic outline Yes, we do max as much as possible, and training is generally, “train so hard you can’t walk” and yes, there’s no such thing as short cuts. Yes, the premise of overtraining […]