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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

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

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

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

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

                Warmup: 20/20 Strength: Bench, 50 reps in 20 min Complex Work: DB Row/HPC/Squat/Push Press x8, reps in

Dan John has a great article called “I Hate Medium.”  Read it here, and then come on back. I think Dan does a bang-up job

Warmup: 20/20 Strength: Squat 50/20, 7-10 min w.u Floss Yo’ Damn Spine: 3 rounds Cat and Camel (Renamed Cat in the Cradle), 10 reps Broken

Warmup: 20/20 Strength: Deadlift, 20-30 reps in 20 min Abacab: It Had to Happen Sooner or Later Sets w/Russian Twist and Times Square Ball Drop

Warmup: 20/20 Strength: Bench 50/20 Triplet: 3-5x/each Waiters Walks/Bear Crawl/Ring Rows Conditioning: 30-20-10 Single-Arm DB Thrusters KB Swings