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Most of the time I write these posts and I imagine standing in front of a roomful of well-appointed Amurrican citizenfolk.  Some of them don’t

Warmup: V 3.4 Strength: Press, Work to 3×5 @50% Conditioning: Accumulate… 40 double KB front squats/goblet squats 600m worth of farmer’s carries

Mistake: You don’t know One Stop Fix: Write the stuff you do down so you know Chalk: Simple as that but bears restating occasionally.

Mistake #3: You hear ‘chest-up!’ way too often when you’re lifting! Manifestations: Bar or KB pushes you forward during your squat; low back routinely hurts

Warmup: V 3.4 Strength (20 min): Squat, work to 3 sets of 5 @50% Use reps to work form and speed Circuit Work (20 min):

Here we go.  Post 2 in the series and this is very cut and dry… Mistake #2: Regripping the bar as you deadlift Manifestations: Deadlift is

There is Bob McFerrin’s “Don’t Worry, Be Happy,” and then there is Captain Beefheart’s “Frownland.”  The one is giddy, the other surely concerns itself with the

Warmup: V 3.4 (Mountain Stylezzz)* Gimme Five I’m Still Alive: Five Rounds Of… 1) Deadlift (50, 65, 75% x 5), 85% x 3, 95% x

Warmup: V 3.4 (Note–sub Mtn Climbers for KB Swings) Furious Five: 1) Press 50, 65, 75 % x 5, 85% x 3, 95% x 1+

Warmup: 3.4 Furious Five: 1) Squat 50, 65, 75% x 5, 85%x3, 95%x1+ 2) KB.Goat Bag Swings, 5-15 reps 3) DB Presses, 10 reps Contest: