Monthly Archives: September 2008


It’s your choice whether you do continuous minutes of:

Med Ball Cleans 20# Men 14# Women

Back Squats 55# Men 35# Women

Kettlebell Swings 1.5 Pood Men 1 Pood Women




Shirley McNair doing some pullups

Shirley McNair doing some pullups





In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Here is a video to take a look at in regards to the JUMPING POSITION OF THE CLEAN.  Here Mark describes what we have been talking about for the last couple of weeks when working on our cleans.  It must hit that jumping position on the middle of your thigh or it’s just will not be as smooth and as efficient as it should be.


Ian Parrish; Strongman in making...never to early to start right?

Ian Parrish; Strongman in making...never to early to start right?




3 rounds for time of:

10 Hang Power Snatches

10 Pushups

20 Double Unders

20 Burpies

30 Squats

30 Sit Ups