Huge congratulations to Matt Hicks, Kurt Soileau and Marcus Stewart for competing in the Gayle Hatch 62nd Annual Christmas Weightlifting Competition.  Matt posted some pretty bad ass videos on Facebook, if you haven’t already checked them out.  Oh…Marcus won his weight class (105K)-the big boy class.  Kurt placed third in his weight class (94K).  This was no “any way overhead” style of weightlifting.  These guys worked hard over the past several weeks to prepare and their hard work really paid off.

Second.  The Weightlifting I post on a day-to-day basis is for folks that want to see improvements in their ability to perform the Snatch and Clean & Jerk.  If you have no idea what the movements are, then you probably shouldn’t be doing it.  I will coach and help as much as possible, but as I said before, my focus/attention is on the regularly scheduled class.  That brings me to my next point.  This is EXTRA work.  If you plan on doing the WOD, then you need to get your weightlifting work done before the main class does the WOD (usually about 35 – 40 mins after the hour).  This shit works.  The three gentlemen above are proof.


This is a 12-week cycle with 8 weeks of preparatory work focused primarily on leg strength, and 4 weeks of competition preparation with a Bulgarian-style structure.

Back Squat – 65% x 10 x 3

Block (or hang) snatch (mid-thigh) – 65% x 3 x 5

Halting Snatch Deadlift (hip) – 80% (of snatch) x 3 x 3

Overhead Squat – 65% x 3 x 5


Overhead Squat, 3-3-3-3-3


Complete 2 cycles of…

4 round Tabata of:

Kettlebell Swing, 53/35

Rest 1 minute

4 round Tabata of:


Rest 1 minute

A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of KBS, then 4 Tabata rounds of Burpees. Repeat this cycle twice.

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