Tuesday, February 7, 2017

Track your lifts

Yes, you are allowed curls in the squat rack during Jordan's strength class.
Both Jordan and I have gone on record saying you need to know your lifts and your percentages. A while ago I put together something that lets you see how your lifts relate to one another - are you a good squatter and bad presser? Should you focus more on the deadlift or the snatch? Go try it out and get a strength report, and then as you progress, check back and see how you match up.

Here's the original post about this report. Fill out the form at the bottom of the post and get a report emailed to you. You can use this as often as you want to track your progress.

If you're in the strength class, you can do this at the beginning and end of each cycle to get an idea of what's working for you.


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


power clean 3-2-4x2


5 push-ups between strength sets

Group Workout

for a sense of urgency:
row 4:00
40 KB snatches
row 3:00
30 KB snatches
row 2:00
20 KB snatches
row 1:00
10 KB snatches

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