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Warm-up (an Alywn Cosgrove complex) With 95 pounds on the bar: Power Snatch for 5 Overhead Squat for 5 Back Squat for 5 Good Morning for 5 Behind the Neck Push Jerk for 5 Bentover Row for 5 Rest 60 seconds and repeat for a total of four sets Although I work the squat motion, horizontal pulling, the total-body-explosion motion, the posterior chain, and the vertical press, you’ll note I still need more of the pulling or pushing.
The Big List 1. Horizontal Push (Bench Press, Push-up) 2. Horizontal Pull (Rows and variations) 3. Vertical Push (Military Press and variations) 4. Vertical Pull (Pull-up, Pulldown) 5. Explosive Full Body (Swings/snatches/cleans/jerks) 6. Quad-dominant Lower Body (Squat) 7. Posterior Chain (Deadlift) 8. Anterior Chain (Medicine Ball Ab Throw) 9. Rotational/Torque
the number of choices a person has in life is directly linked to the occurrence of depression. The more choices you have, the higher your chance of becoming depressed.
Physical capital is the sum of all your training, nutrition and recovery tools.
The tonic muscles are hamstrings, pecs, upper traps, psoas, inner thigh, calf, biceps and forearm flexors. The phasic muscles are abs, butt, middle and lower traps, triceps, rhomboids and forearm extensors. It hit me: No wonder the Olympic lifts seem to keep me young. The simple clean and press might be the Fountain of Youth!
the Transformation Program
