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

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

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Join Rob and Dan as we get away from some of the sciency stuff and we start bashing on some exercises.  Time to hate!  Things we discuss:

• [1:05] Rob’s latest injury
• [3:10] Why Dr. Sean Rockett is the man www.321gomd.com
• [5:25] Introducing today’s topic
• [7:37] Shrugs are bad?
• [10:04] Sumo deadlift high pulls, the shoulder enemy
• [12:38] Tire flips, good for the biceps?
• [16:40] High rep rebounding box jumps do not build diamond calves
• [23:14] What about box jumps for height?
• [25:18] Running? Please say it ain’t so Rob
• [32:05] Kipping pullups, the bane of crossfit existence?
• [35:00] Wide stance squats and hip pain
• [37:03] GHD sit-up, what the hell is that?
• [39:58] Are toes to bar any good?
• [41:55] Weighted lumbar rotation, good idea?
• [42:35] Which exercises cause the most injury?
• [42:53] Pleasure and pain, snatching
• [46:53] So you’re telling my bench press can kill me?
• [50:23] Overhead pressing and shoulder pain
• [52:31] Muscle-ups hurt sometimes
• [56:30] Squats and deadlifts? Are Dan and Rob switching to yoga?

Don’t make your squat soup too spicy,

Dan Pope DPT, CSCS

P.S. If you enjoyed this podcast then head over to iTunes to subscribe to it.  Sign up for the newsletter to receive weekly updates as well as the free guide: 10 Idiot Proof Keys to Crossfit Performance and Injury Prevention

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