Forging Elite Fitness in Missoula, Montana
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What is required for a safe, productive, good looking deadlift? What I like to see is a straight back, eyes forward, and near zero change in shoulder and hip positions as the barbell leaves the floor.
Outside of that, people are built different. Some have short torsos and long legs, others short limbs and long torsos, necessitating slight variations in stance and grip.
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Captured Shannon, Daniel, and Kelly’s personal snatch records.
From ground to overhead in the blink of an eye, we have the snatch. Probably one of the most fun of the dynamic lifts, it is also one of the most technically challenging, and if you don’t have sufficient range of motion in the hip and shoulder, you’re going to find it especially difficult to make much progress, if any. The snatch is a beautiful expression of strength and speed.
Solid benchmarks for the snatch are 50%, 70%, and 100% of body weight.
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Megan also pulls 100 kg (220 lb) from the floor, three times for a personal record!
WOD 100416
Clean & jerks 3×7
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Shannon pulls 100 kg (220 lb) from the floor, three times, for a personal record!
WOD 100414
Four rounds for time:
Run 750 meters
Rest 2 minutes
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“A lot of people, once they start getting old, take age so seriously.”
WOD 100414
Deadlift 3×7
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Brad sets a 77.5 kg (171 lb), three rep max, personal record in the front squat.
WOD 100402
Target Practice, 20 minutes
For time:
Run 1500 meters
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Emily finishes up a new personal record with five deadlifts at 80 kg (176 lb)!
WOD 100310
Three rounds for time:
Run 750 meters
…Three rounds of:
…10 knee to elbows
…10 squats
You will begin each round with a 750 meter run. Following the run, you will complete three rounds of 10 knees to elbows and 10 squats. That’s one round. The full workout contains 2,250 meters of running, 90 knees to elbows, and 90 squats.
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Megan secures 50 kg (110 lb) overhead, and goes on to set a 52 kg (115 lb) clean & jerk personal record!
WOD 100303
Weighted pull-ups 1×7
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Shannon and Kevin go overhead with heavy push-presses.
WOD 100301
Clean & jerk 1×7
What does 1×7 represent? We read it as 7 sets of 1 rep. Whether it’s a 1, 3, or 5 rep, we handle it in the same way. We start warm-up sets at 50% of rep max (RM). 80% of RM starts our first work set.
If we’re working on a strict strength move, like the deadlift, the progression is usually pretty straight forward: 80%, 85%, 90%, 95%, +101%, 90%, 90%. Or something very close to that.
However, with the Olympic-style lifts, there’s usually more variance in load progression, due high skill demand, but the work sets still begin at 80% RM.
An athlete’s progression may look something like this: 40 kg, 45, 47.5 miss, 47.5, 50, 52.5 miss, 52.5. Seven work sets with two missed lifts.
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WOD 1002224
Complete as many rounds as you can in 3 minutes:
5 power snatches, 50 kg
5 burpees
Rest one minute. Repeat for five cycles. Your score is the max rounds completed for each cycle.
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