Wed 6-5-14


Not the cheapest. Just the best:

Shoulder Press (shoulder press 5×5 75%)
Front Squat (1 set max reps 75%)

2 Rounds
1 Min At Each Station 30 sec rest between.
-Step ups holding dumbells
-Tire Flips
-DB Push Press
-KB Swings
-Goblet Squats

PM Partner Outside WOD
25 Toes to bar
25 KB Swings 70/55
8 Rounds of
-8 Step Ups w/DB
-8 Tire Flips
-8 Lunges holding DB
-8 SHOULDER Press w/ DB
25 Toes to bar
25 KB Swings 70/55

You Don’t Need a Mirror

We don’t have mirrors nor will be ever get them. No quality gym has them. That’s because coaches don’t want you to use them. They don’t help, they make you worse. You need to learn how to feel the bar.

When I ask, “Where did the bar hit on your clean?” and you can’t answer, that’s a problem. If you can’t feel if your back or hamstrings are tight, you got a problem that no mirror can fix. You need to do lots of reps until you can feel where the bar is at every point of a lift. Then you need to be able to make adjustments.

Looking at your self takes the feel away from the lift. Sometimes I watch videos in slow motion to ensure my lifts are being done correctly. Then I make a few adjustments on my next few sets. Once again, watching yourself lift distracts you from the feel of the lift. Focus on the feel!