MG-W9D3

1.) 3 Position Snatch x6

(Snatch from floor, then immediately below, then above knee)

2A.) Sumo Deadlift 6x4

2B.) Hanging Leg Raise 6x6

3.) Banded KB Swings 4x10-15

4.) Bulgarian Split Squats 3x8-10 L/R

5.) Farmers Carries 3-5 x Max Distance

MG-W9D2

1.) Barbell/Dumbbell Push Press 5x4-6

2A.) Barbell Incline Bench Press 6x4 (ascending)

2B.) Weighted Pull Ups 6x7-8

3A.) 1 Arm DB Bench Press 3x8-10

3B.) 1 Arm Bent Over Row 3x10-15

4A.) Weighted Back Extension 3x10-15

4B.) Weighted GHB Situps 3x10-15

MG-W9D1

1.) BB Power Clean 3x3, 2x2, 5x1

2.) Front Squat 5x4

3.) Double Kettlebell Swings 3x10-15

4A.) RDL 3x8-10

4B.) Walking Lunges 3x8-10 (L/R)

5.) Ab Rollouts 4x10-15

MG-W8D3

1.) Hang Snatch 6x2

2A.) Sumo Deadlift 6x4

2B.) GHB Sit ups 6x10

3.) 2 KB Swings 4x10-15

4.) Step ups 3x8-10 L/R

5.) Farmers Carries 3-5 x Max Distance

MG-W8D2

Yoana Snideman of Revolution Fitness exemplifies fantastic athletic mobility

1.) Barbell Power Jerk 4x3

2A.) Barbell Incline Bench Press 8x3 (ascending)

2B.) Weighted Pull Ups 8x5-6

3A.) 1 Arm DB Bench Press 3x8-10

3B.) 1 Arm Bent Over Row 3x10-15

4A.) Weighted Back Extension 3x10-15

4B.) Weighted GHB Situps 3x10-15

MG-W8D1

Erik Power Clean
Matt and Nik sandbag front squat

1.) BB Power Clean

Work up to heavy single, then do 80-85% of that by 5 singles

2.) Front Squat 8x3

3.) Reverse Hypers 3x10

4A.) Good Morning 3x8-10

4B.) Bulgarian Split Squat 3x8-10 (L/R)

5.) Ab Rollouts 4x10-15

MG-W7D3

Happy 4th of July! Freedom ride today, baby. Enjoy your training and everything else that brings you joy, peace and happiness. I got crazy love for all you badass, hardcore, heavy lifting, weirdo training sickos! Be safe and don't drink too much.
1.) Power Snatch Build up to a heavy single, then 80% of that x 5 singles

2A.) Sumo Deadlift 6x4

2B.) GHB Sit ups 6x10

3.) 2 KB Swings 4x10-15

4.) Walking Lunges (Heavy) 3x8-10 L/R

5.) Farmers Carries 3-5 x Max Distance

MG-W7D2

Discuss how these pictures and their respectful topics could possibly benefit you and your performance

1.) Barbell Incline Bench Press 6x4 (ascending)

2A.) DB Bench Press 3x8-10

2B.) Weighted Pull Ups 3x8-10

3A.) Weighted (if possible) Ring Dips 3x10

3B.) Bent Over/Inverted Row 3x10

4A.) Weighted Back Extension 3x10-15

4B.) Weighted GHB Situps 3x10-15

MG-W7D1

Ab Crawl (oven mitts to protect from heat only, not hard, rocky ground. If ground is cool I don't use gloves to toughen and condition skin)
KB 2 Hand Backward Overhead Throw
Pistol
DB Push Throw
Ab Crawl

1.) 2 DB Power Clean 4x5

2A.) Front Squat 6x4

2B.) Reverse Hypers 6x8

3.) Good Morning 3x8-10

4.) Bulgarian Split Squat 3x8-10 (L/R)

5.) Ab Rollouts 4x10-15

Feel free to sub ab crawls for the rollouts. You can use a wheel, but I like to use a basic piece of wood. You put your feet on it, and drag it for distance. Try 3-4 sets and beat your best distance every time you try. Shoot for 100 meters. Enjoy.

MG-W6D3

1.) Power Snatch 80% x 2 reps x 5 sets

2A.) Sumo Deadlift 5x5

2B.) Reverse GHB (Hanging) Leg Raise 5x10

3.) RDL 3x10

4.) Walking Lunges 3x8-10 L/R

5.) Farmers Carries 3-5 x Max Distance

MG-W6D2

I understand not everyone has the same goals at the same time, if anyone has any questions about their training, post em up.

1.) Swiss Bar Floor Press 5x5

2A.) Incline DB Press 3x8-10

2B.) Weighted Pull Ups 3x8-10

3A.) Weighted (if possible) Ring Dips 3x10

3B.) Bent Over/Inverted Row 3x10

4A.) Weighted GHB Situps (SLOW) 3x10-15

4B.) Weighted Back Extension (SLOW) 3x10-15

MG-W6D1

Billy vs. the Beast
Mikey on the Fat Bar


Post deload, back at it again...

1.) 2 DB Power Jump 3x6

2A.) Front Squat 5x5

2B.) Reverse Hypers 5x10

3.) Good Morning 3x10

4.) Bulgarian Split Squat 3x8-10 (L/R)

5.) Ab Rollouts 3x15

MG-W4D3

1A.) Double Kettlebell Power Jump 3x5

1B.) Box Jump 3x5

2A.) DB Bench Press 5x5-8

2B.) Bent Row 5x8-10

3.) Double Kettlebell Clean & Press 3 x 8-10

4A.) Ring Dips 3 x Submax (weighted)

4B.) Hanging Leg Raise 3 x 10-15

4C.) Chin Ups 3 x Submax (weighted)

-Don't rush these sets, if you are trying to gain strength or mass stay heavier, keep a faster pace if you want better conditioning

5.) Reverse Hypers/Back Extensions 3x10 (Light for Recovery)

MG-W4D2

Work on that back!

After performing a proper warm up, the following workout should take no longer than 45-60 minutes. An example of an adequate warm up can be found here.

1.) BB Deck Snatch - 3-3-2-2-1-1-1 ascending

2A.) Trap Bar Deadlift - 4-6 x 3-4

-ascending, no rest

2B.) Box Jumps - 4-6 x 4-6, mid-thigh to hip height, full rest

3A.) Weighted Pull Ups - 4x8-10

3B.) Weighted Dips - 4x8-10

trying to use at least the same weight as last weeks 6-8 reps

4A.) Good Mornings, barbell & light/mini bands with necessary weight- 3x8-10

4B.) Bent Over Rows - 3x12-20

5A.) Elbow Plank (weighted) - 3 x max time (find a weight that challenges you for a minute or so)

5B.) Rope/Towel Hangs - 3 x max time

MG-W4D1

You might be a new man, but you'll always be an old friend.

1.) Power Snatch + Overhead Squat + Hang Snatch X6-8 ascending

2.) Squat - 8x2

3A.) Push Press - 5x4

3B.) Pull Ups - 5x4-6 weighted

3C.) Weighted Pistols - 5x4-6 R/L

5A.) Sled Drive - 5x100' Heavy

5B.) Double KB Swing 5x10

MG-W3D3

6 eggs, lots of peppers, onions, mushrooms and kale cooked in coconut oil, some black beans, salsa, a banana, and a handful of nuts for breakfast.1.) Seated Box Jumps x15-20

2A.) Bench Press 6x4

2B.) Bent Row 6x6-8

3.) Double Kettlebell Clean & Press 3 x 8-10

4A.) Close Grip Push Ups 3 x Submax (weighted)

4B.) Hanging Leg Raise 3 x 10-15

4C.) Supine Row 3 x Submax (weighted)

Preferably with thick rope or towel

5.) Reverse Hypers/Back Extensions 3x10 (Light for Recovery)

MG-W3D2

1.) Double KB Snatch 3 x 8-10

2A.) Deadlift 6x3

-ascending, no rest

2B.)Banded KB Swings 6 x 6-8, full rest

3A.) Weighted Pull Ups 4x6-8, rest 30 seconds

3B.) Weighted Dips 4x6-8, rest 60-90 seconds

4A.) Reverse Hypers light/recovery 3x8-10

4B.) Fat BB or DB Power Curls 3x8-10

MG-W3D1

Big weights and big food...
Great Mustache and lots of milk from the guys at 70's Big, which is a great site by the way, check it out

1.) Clean Grip Power Snatch + Hang Power Clean 6x2

2.) Squat - 6x3

3.) Push Press - 5x4

4A.) Weighted Pistols - 3x4-6 R/L

4B.) Handstand Press - 3 x Submax

5A.) Sled Drive - 5x100' Heavy

5B.) Double KB Swing 5x10

MG-W2D3

Ideas for a homemade prowler...
1.) Box Jumps x 15-20

holding small DB's

2.) Bench Press 8x3

3.) Bent Row 4x6-8

4A.) Close Grip Push Ups 3 x Submax (weighted)

4B.) Hanging Leg Raise 3 x 10-15

4C.) Supine Row 3 x Submax (weighted)

Preferably with thick rope or towel

5.) Reverse Hypers/Back Extensions 3x10 (Light for Recovery)

MG-W2D2

1.) Power Snatch + Snatch x 8-10

2.) Deadlift 6x3

-ascending

3A.) Weighted Pull Ups 4x6

3B.) Weighted Dips 4x6

4.) Banded KB Swings 3 x 10-15

5A.) Reverse Hypers light/recovery 3x8-10

5B.) Fat BB or DB Power Curls 3x8-10