On Tuesday you get to take on the three rep max clean and Jerk. For the session we will go over the squat and power clean as well as the push and split jerks. Come prepared with a goal for the session. You will take three to five minutes breaks between working sets. Come prepared for a great lifting day.

If you will be joining us on zoom please have a broom stick or pvc pipe equivalent for your warm up and an odd object to lift for your working sets. Regardless of what you have we will make sure you get a good training session in and get some good technical practice. We look forward to seeing you on zoom, in the open gyms and for the group classes.

Thought of the day

“Don’t pray for an easy life, pray for the strength to endure a difficult one.” Bruce Lee

This quote has been popping into my head a lot while reflecting and thinking about progress. Over the last few years there have been many setbacks.  From tearing my hamstring at Jiu jitsu, the world shutting down, to my most recent issue with my oblique there seems to be many obstacles in the way. If I was going to write my story about fitness and health it would look like: get super fit and ride off into the sunset, the end.  But Life seems to have a more exciting story in mind.

Sometimes we turn away from these obstacles and setbacks and make them more of a negative thing. But as I reflect I am so grateful to have something that allows me to come back stronger and wiser in the face of adversity. While these setbacks are never what you want they may be another opportunity to level up. If you are dealing with a big obstacle or two, at work, play, or at home I would strongly recommend reading the obstacle is the way by Ryan Holiday.

What habits will you cultivate to be strong for life’s next opportunity?



Warm up

Dynamic warm up

Clean drops Plus Jerks


Building to working weight


Clean & Jerk


3-5 minute rest between sets

Cool down

  • Leon