Do this simple test on your thoracic spine, apply the easy fixes, and watch as your chin-ups, pull-ups, and OH presses explode. …read more

Simple yet effective ways to turn tired old exercises into plateau busting, muscle building dynamos. …read more

It’s that time of the month again.  Time for a new program.  Overall I was happy with the amount of volume from last month’s program.  I had fun with the workouts and didn’t feel too gassed.  One of the biggest things I changed personally was splitting up some of the workouts.  I know this isn’t possible for everyone but I feel it makes an enormous difference.  I hit a new PR on my power snatch with a lift of 195lbs.  Snatch has always been a weakness and it’s been improving regularly.  I’m going to try and post my lifts and WOD times at the end of this program as well so you can get an idea of how I modify things.    Here are the changes for this month:

• More regimented squat program – I added some elements from the Hatch squatting program.  I’ve had great success with this program in the past but felt it was very tough on the knees with the high volume of squatting.  I’ve modified it some and given some extra time between workouts.  I’ve taken out some of the squatting during met-con and other knee intensive exercises to balance things out.  We’ll be running this for the next 15 weeks.  Be ready for some big jumps in squat power, both with back, front and overhead squatting.
• Slightly less volume on overhead pressing.  I’ve had some feedback that the program was still a bit tough on the shoulders and have taken this into account.
• Optional workouts – We all want to be absolute badasses and do as much as possible to reach these goals.  However, some days you just don’t have it in the tank.  On top of that, some days we feel great and really want to push it.  That’s why I started this.  These …read more
  
  

The muscle snatch is an Olympic-style lift that doesn’t need any coaching or seminars. You just grip it and rip it. …read more

Always going heavy on the Big 3 leads to injury and stagnation. Here are some simple ways to lighten your loads. …read more

Could the Bulgarian squat be better than the King of Exercises? Ben Bruno makes his case. …read more

How many of the following training mistakes do you make on a regular basis? The answer may shame you. …read more

Now you can download new pdf e-books with free online courses here!

Is the deficit deadlift the world’s most dangerous exercise, or is it a safe way to build super strength? …read more

Blood flow restriction (BFR) training can jack up the effectiveness of your workouts and give you a skin-tearing pump! …read more