F Sq No belt
185×3 Squat holds @ 185


4/30 More Sun

Alternating hangs seemed to open up my left shoulder. This will be a staple.
165,175x,175, 180x,180,185,195x,195x figured I would try. Wasn’t close.
205, 215x,215x,215x
F Sq
185x6x2, 205
Suitcase carry 6×70 [core]
Chin ups 7×5
Squat hold [mobility]

4/27 Becoming an animal

Late night session today since I couldn’t work from home. Got the whole thing done in an hour. The goal heading in was to do ~15 reps of both the Sn and PCnJ to build some consistency…since that’s what I’ve been lacking lately. The first 10 reps of Sn felt good but moving up in weight seemed to throw off my confidence. Oh well. I will say the PCn’s I hit with more anger. I could feel the bar whipping into place in the rack. Even to the point where it was surprising me. The workout itself was good practice…and I need to learn how to unleash that animal in the Snatch.

Sn (all EMOM)

145x1x5, 155x1x5, 165x1x5 (made first 10, then 2 for 5 @165. Percentages were approx. 76/81/87%

PCn+FS+Jk (EMOM-ish)

Worked up to 205x1x3 (actually did an extra PCnJ; All reps made)

The following was 5 supersets, done with little to no rest

Mixed grip hang 30s [mobility]

Tempo Chin-up x 3

One Rack lunges (10 steps/leg w/ 25#) [core]

Bent over delt flies (12# x 12 reps) [mobility]



Ruthless Mobbin’

Stumbled on Dean Somerset from an Eric Cressey blog post. Damn I love the Internets. Purchased his program, Ruthless Mobility after watching the following video. Dean knows his shit. It’s somewhere around 5 hours of Canadian accented mobility goodness. It’s well worth the few bucks up front. However, you will lament all those hours wasted rolling this or smashing that…what a shame.

Ido Portal’s 30/30 Squat Challenge

While attending Ido Portal’s movement workshop this year in Seattle, I was called out by Odelia (one of Ido’s disciples) as the “guy who can’t squat”. It’s not so much that I can’t squat, it was that I couldn’t sit ass to grass for more than a minute at a time. This isn’t unusual in our Western world and I suspect most people I know can’t either. Some of the tips given to me during that workshop to help the positioning are included in this video, which Ido released to supplement his 30/30 challenge.  Head over to his Facebook page for more info. The challenge is based on the premise that the best way to improve your squat is by simply squatting…Every. Chance. You. Can. His adaptation model requires sitting for 30 minutes a day for 30 straight days. And it should result in massive improvements sitting in a squat (not to mention hip function and mobility). Thankfully, he released this video which will help some people who can’t even get in to the starting position. While I haven’t committed to 30 minutes a day (somewhat impractical, unless I could take off my pants at work), I have committed to doing this when I can and for at least 5-10 mins a day. And definitely before and after my gym time. I won’t apologize for spending so little time in a squat. Ido flows through life in short shorts with his shirt off.  For the rest of us…do what you can, when you can. Commit and you will see change!

The routine in the video goes like this:

1. Knee push x 10-20 reps per side

2. Hold knee out x 10-30 sec per side

3. Sky reaches x 10-30 reps per side (extend range if possible)

4. Static pause x 10-30 sec per side

5. Buddha prayer x 10-30 reps (extend range using fist)

6. Squat bows x 10-30 reps (extend range)

7. Squat bow pause for 10-30 secs

The good news is if you’re doing all this, you’re probably down there for 10 mins. My warm-up routine is similar and varies depending on how I’m feeling. I will outline it in a future post and hopefully document how much better my ATG squat has gotten. I’m over 5 mins without much issue, so it doesn’t take a huge effort to affect change.