The Mistake of Intensity

Intensity comes in many guises.  When we talk weightlifting, strictly speaking, we’re talking about a percentage of your max (better still, an educated guess at what percentage of that day’s capacity you’re operating).  And when we talk conditioning,...

Rolling Rolling Rolling

Warmup: 20/20 Triple Threat: 7-10 of… Strength: Press, 2 reps @70-80% Movement: Pullaparts/Face Pulls/Lat Raises, 5-8 reps Accessory:Chinup or Ring Row (Squeeze at top), 1-5 reps Conditioning/Benchmark: Run 1 mile Cooldown: Stretch Calves/Achilles On Base: Over...

Jimmy James Paul

Warmup: 20/20 Strength: Squat, 50/20 Double Empty Complex/Double Secret Probation: Press/Goodmorning (8-12 reps) Conditioning: “James Paul” 3 rounds for time of… 30 db snatch (35/20–15 per arm) 100 single unders 15...

Be Yourself Tonight

Sometimes, the lessons come from unlikely places, at unlikely times.  Today I received a visit from an old Catholic school buddy I hadn’t seen in 25 years.  Fuck…that is a long time.  Anyhow we got to talking, as people do in these situations, and I...

Friday Friday Friday Friday

Warmup: 20/20 Strength: Dorian Deads, work to sets of 8, go light or I will destroy you Accessory/Press: 95/65/50/35 Reps for :20, Roll Out Lats and Under Scaps x 10 Conditioning: Benchmark “Accelerator” 4 min AMRAP 10 squats 10 pushups 10 situps 10...