Categorized as: TECHNIQUE

Hang Power Clean

The hang power clean is a simple variation of the hang clean in which the bar is received above a parallel squat.

Execution: With a clean grip, lift the bar to the standing position. Lower the bar under control to the chosen hang position (most often mid-thigh, knee or right below the knee). Once reaching the hang position, initiate the power clean by pushing against the floor with the legs first. Drive the legs against the floor and extend the hips aggressively, keeping the bar in close proximity to the body and bringing it into contact with the hips as you reach complete extension. After extending, pick up and move your feet into your squat stance while pulling your elbows high and to the sides to move yourself down into a partial squat under the bar while keeping the bar and your body as close to each other as possible. Turn the elbows around the bar and into the clean rack position, and stop the squat with the thighs above horizontal. Stabilize and recover to a standing position with the bar overhead. Read More…

Parallette Training – Volume 1

Parallettes are an indispensable piece of training equipment. Fortunately, they are inexpensive, easy to make, light, and portable. With bodyweight exercises alone, incredible strength can be developed simply by selecting positions that will increase muscle loading. The range of exercises they can introduce to a training program is enormous. If you have not already purchased or made a set of parallettes, do so.

Static Holds

Practicing isometric contractions under load has been proven to be very effective in strength development. Some studies have shown dramatic strength increases with nothing but isometric contraction exercises. These static holds can be introduced into your training program in a variety of ways:
Include them in conditioning circuits as fixed holds. E.g., hold an L-sit for 30 seconds.
Accumulate holds up to a certain total time. E.g., do handstands until you have 60 cumulative seconds of holding time; try to minimize the number of attempts.  Perform a larger number of shorter holds. E.g., do ten sets of 5-second ball planches.

Handstandcontinue reading

Saturday, August 15th, 2015

A) 15 Minute EMOM – 2 Squat Snatches

Modify with Power Snatch + OH Squat

Add Weight when Possible

B) 10 Minute AMRAP:

  • 10 DB Jumping Lunges (25/15)
  • 10 DB Squats
  • 10 DB Burpees

Rest at least 10 Seconds Between Each Movement

coming Monday…


Teams of Two: 20 Minute Running Clock

  • 50 Thrusters (75/55)
  • 50 Chinup
  • 50 Partner Anchored Situp

How To Run a Fast Mile

Are you looking for ways to run a faster mile? Whether you’re entering a race, trying to pass a military physical fitness test or just looking to challenge yourself, you can use the strategies and training routines in this article to boost your speed around the track.

Part 1 of 4: Run a Fast Mile 1 Lap At a Time

Start with a pre-race warmup. Do a few paced sprints to get your heart rate up. Mentally go through the race in your head. Know what times you want to have at each lap.

Part 2: Run as quickly as possible on Lap 1

You’ll want to start out a little faster than what is necessary to get your target time.  Continue reading…

Thursday, August 13th, 2015:


A) True Negative Pullups

B) 21-15-9:

  • MB Clans
  • Burpees

C) 50 MB Anchored Situps

coming Friday…


A) 1 Mile Time Trial (Cap 10minutes)

B) 40-30-20-10

  • Wallball
  • Pushup

Rest 60 Secs Between Sets – Go 110% During Sets


For better or worse, the simplicity of the Fran workout means there is not a whole lot of opportunities for strategy.  There are a few tips which can help:

As ever, approach the workout with a plan.  How will you break up your reps?
Most people find the round of 15 to be the most mentally challenging.  Be prepared for this.  Negative self talk will not make this easier.  Use the energy of the group class to push to the max.

Want to push toward the elite ranks?  One of the keys is getting through the thrusters “unbroken”.

“Do not put the bar down during the thrusters!  Drop the bar and you’ll have to clean it back up, wasting a lot of time and energy.  Rest as much as you need to during the pull-ups, where the penalty for taking a break is only a few seconds and little to no wasted energy.”

According to Mobility WOD’s Kelly Starett, one of the easiest, but least utilized, tips is performing some Fran specific mobility work prior to your workout.  Review this video for some Fran specific mobility tips from someone who has spent a lot more time thinking about Fran than you have.

Thursday, July 2nd, 2015:


A) Mobility Prep for Fran


21-15-9 Reps For Time
Thruster 95 lbs/ 65lbs

(7 Min Cap-Score Time)

C) 800m Jog/Walk Cool Down

D) 500m Row Cool Down

coming Friday…


A) Double Under Practice

B) 4 Rounds:

  • 300m Run
  • 10 DB Step Ups (60/30)
  • 10 DB Row

Rest 1 minute (15 Minute Cap)

No Score

Hitting the Knees


The problem isn’t a major issue but can cause a nuisance. The primary reason this happens is due to the athlete rocking back too soon and/or pulling the shoulders back behind the bar before it has passed the knees. Instead, the lifter should be patient and keep the shoulders in place (whether directly above the bar or in front) for a longer period of time until the bar has passed the knees. Remaining patient like this video shows also helps the athlete stay in a “hang” position anyway, which is strong stance for many.


Saturday, June 20th, 2015:

10-9-8-7-6-5-4-3-2-1 Reps, for time of:

  • Pull Up (Chest To Bar)
  • Box Jump Over (30/24)
  • Sit-ups


coming Monday…


A) Hand Stand Holds >> Shoulder Taps

B)    Squat Clean – Build up to a heavy 1RM
Score = Weight

C)    7 Minute AMRAP:

  • 5 DB Thrusters (35/20)
  • 25 Singles

Which set up is incorrect for the snatch?

Which set up is incorrect for the snatch?  This is a trick question.
They are all correct.
By looking at all these pictures the most important thing to note is that 1) the back is flat 2) there is a back angle.
These two factors predicate everything else.
The biggest difference between all of these athletes is the height of their hips. This is based on height and most importantly preference. When learning this movement early on it is important to experiment with different hip heights. What you are looking for is the moment in which your hamstrings come onto tension.  This is the moment in which your hamstrings are stretched with some contraction.
Happy Snatching!!

Tuesday, June 16th, 2015:

A)  Back Squat 3 x 5

B)  21-18-15-12-9-6-3 Reps, for time of:

  • Sumo Deadlift High Pull (75/55)
  • Push Jerk (75/55)


coming Wednesday…

A) Squat Snatch- 15 Minutes
B)  10 Minute AMRAP:
200m Run
8 Hand Stand Push Up OR 10DB Strict Press (30/20)