Just wanted to give a little shout out to these gentlemen. This is one of John Dill’s buddies, and his Team, enjoying the scenery in the mountains of far away lands. Have fun boys, be safe, and just know–your work is much appreciated.
Continuing the onslaught of videos I discovered yesterday…here’s an email and video from 17 year-old Austin Groen:
Here is a video of my latest power clean pr (form sucks I know). I also have a 2:46 Fran and a 215# snatch. I did my first ever olympic lift a little over a year ago…before that I was a skinny golfer.
These children are starting to get good. Someday she might even be able to squat.
Courtney Fitzharris – 67.5kg (150#) “Shankle Complex”:
1a) Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95% DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – rest 60 sec.
Notes: The barbell should be loaded with 60% of 1rm, then 25% of the 1rm should be added in chain weight.
2a) 3XME Strict Pull-ups – rest 60 sec.
2b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
5 minute AMRAP of:
5 Bar Muscle-Ups
15 Over-the-Box Jumps 20″ (no touch on top)
*Rest 1 minute.
2 minute AMRAP of:
3X20 Reverse Hypers – medium/heavy, rest 60 sec.