Do this simple test on your shoulders, apply the easy fixes, and watch as your bench, pull-ups, and press explode. …read more

Start bending bars and setting personal records just by opening up your mind to a few new ideas. …read more

Keep it simple, but keep it hardcore. No gimmicks and no fluff. Clear out the clutter with these 12 principles, then get your butt into the squat rack. …read more

To warm-up, you can roll around like a freshly-clubbed seal on the ice fields of Newfoundland, or you can be smart. …read more

Last month’s training was certainly a doozy.  I found that my joints were feeling pretty good, my conditioning is improving and I’m setting new PRs on my oly lifts.  New tid bits for this month:

• I found myself splitting up the training days quite a bit last month.  Instead of continuing with this trend I’ve instead broken the week into either 4 or 5 days and a deload on the 5th week.
• I’ve also split the squat snatch and squat clean days into 2 separate days so it appears that there is more squatting throughout the week but the volume is the same.
• There is much more “optional” work incorporated into this month.  For those who just want to be healthy and have fun, the optional workouts are just that, optional.  Don’t feel compelled to attempt this extra work.  If you’re more competitive, the optional work will really help you out.
• I added in extra strength/accessory work this month, let me know what you think

Click HERE for this month’s programming

Time to squat,

Dan Pope DPT, CSCS

P.S. If you enjoyed this article then sign up for the newsletter to receive the FREE guide – 10 Idiot Proof Principles to Crossfit Performance and Injury Prevention as well as to keep up to date with new information as it comes out via weekly emails.

P.P.S. If you’re doing this program and have some feedback (love it, hate it, think it’s the worst program you’ve ever seen) please leave a comment below.  I read everything, answer all emails and take everyone’s feedback into account.

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