Trip to Cali

Long time no blog. 

Just got back from Sunny California visiting Erin's family and relaxing a bit.  Erin's family happens to be good friends with the Great Coach Mike Burgener of Mike's Gym so we got to work with him for a week while we were out there.  This is one of the most well respected individuals in the Crossfit Community and throughout the year him and his team will travel all over the country to do seminars for Crossfit coaches to help them become more well rounded coaches and athletes.  In his home he has 4 platforms with ample amounts of bars and plates and a spacious warm-up area with rowers and GHDs and anything you need to be a better Weightlifter.  He supplies you with all of the bells and whistles needed and will spend time working with you on drills and skill transfer exercises.  I got to see his signature, 'Junkyard Dog' warm-up in action as he employed it on a visiting lifter.  

One of the things I enjoyed the most while lifting out there was him working with other individuals.  The way he worked minor faults and corrected them was more educational than having him work on my own.  I was able to see how a master operates and bring that home to work on myself.  Little drills and corrections go a long way and if you have someone as experienced as he is working with you then it's safe to say you are in good hands.  Listening to him coach was more important to me because not only did he give you a drill, but he explained its purpose and had you explain it back each time.  Becoming robotic and mechanical is very important when doing a job.  Once you have a specific approach to your job (To Lift Weights) it will become second nature and when you understand why you are doing what you are doing without thinking about it your body will automatically do the right thing and you will get better and faster at doing your job.  Become robotic and become automatic that is the desired goal or at least should be in everyone's training.  I enjoyed his programming ideas and look forward to using some of them in my future training as well as with my athletes.  I would like to thank the Burgener Family for being so welcoming and accommodating this past week and for teaching me more about the art of Weightlifting.  

A Special thanks goes out to Erin's Parents for being just amazing people.  We had a great time with you guys and I can't wait to visit again and do some more cooking! It was a great week thanks again and I hope to see you soon!

Patience, and why you should have it.

Weightlifting can be frustrating at times. You will develop a Love-Hate relationship with the barbell and most of the time you are going to feel more hatred than love.  This relationship takes time to develop and does not come easy to anyone.  Ask anyone they will probably tell you the countless times they wanted to give up and never look at the bar again.  I know I have on more than one occasion been so frustrated I just wanted to crawl into a hole and never come out.  (Last week included) Patience is the name of the game.  Have faith in the process of lifting.  If you are a novice and are trying to learn this craft on your own, I strongly encourage you to either find a training partner or find a coach, because you will get nowhere and give up faster than you started without at least one of those things.

If you have both a training partner and a coach and still find it frustrating, don't fret.  That happens as well.  No one said this is going to be easy and if you thought it was going to be, you are way off.  You have to spend time working on your weaknesses.  This can get demanding and very aggravating because who wants to work on things they suck at?  Unfortunately that's the only short cut to getting better.  Improve your weaknesses to gain Strength.  Take your time with your working sets and make sure you are executing every rep to precision.  Your training partner or coach should be able to tell you when you are ready to kick it up a notch or take it back because you aren't getting it.  Be Patient with this process as it can be very tedious and stressful.

One thing I constantly hear which I think is just laughable is, "If CrossFit was around when I was younger I would be so good! I would be a professional (Insert Any Sport) by now."

Let me tell you why that's BULLSHIT! 

CrossFit is a great way to exercise and has introduced a lot of people to various exercises and routines.  Because of it's randomness and surprising approach to workouts athletes are constantly tested to their limits with every WOD. That's great and I am very happy that CrossFit exists, but if it was around when you or I were younger (Which for these purposes I mean if CrossFit Style gyms were more available, clearly that style was around it's just a type of circuit training) You would have quit that also and clung on to another trending fitness regiment.  Think about it, most people that say these things were involved in some sort of competitive sport, me included.  I played baseball.  Baseball camps were around, coaches were available to me, information was around why wasn't I good at baseball? Or some of you were into something else. Soccer, Football, Gymnastics, Dancing... whatever it was, all of the information and coaching was available to you at the time you were doing it.  All you had to do was stick with it and have patience and maybe by now you would be professional, however CrossFit boxes weren't around so that's why you failed? Give me a break. Many people excelled and broke records well before Crossfit was even an idea.  If you had patience and stuck with one discipline for longer than a half an hour you may have gotten somewhere with it, but instead it got to a point where it became too difficult and you lost interest.  I admit I am definitely guilty of those feelings. They are perfectly natural.  The people that excel in one or more disciplines are the ones that take the time to embrace the sticking points and work through them to better themselves.  

Another Patience issue is constantly fumbling around with your program.  If you are constantly changing your program style up and not sticking to one idea, but jumping around your progress will most likely be put on hold.  Stick with one idea for a little while make progress and then reassess the ideas after a certain period of time.  If you are constantly saying to yourself, "I have to try this or that" then your body will be too confused to make gains.  Be patient. Pick one thing at a time to improve. Improve the most basic parts and move on from there.  Constantly fighting your program will halt your gains in the gym.  If you are on a program but in the back of your mind are questioning the effectiveness of the program it definitely won't work because you don't want it to.  You have to have a positive attitude going into this otherwise you won't ever be satisfied.  If you walk up to the bar and have the slightest bit of doubt that you will be able to lift that weight, guess what it's not going to go well for you! You have to be positive and know what you want out of yourself! Know what you want, be positive and you will achieve!

Another example of needing patience is You have been stuck on the same numbers for a while and you don't know what to do! You have been hitting the same weights for over 4 months and they don't seem to be moving better.  So now you feel worthless because you go to the gym all the time and you put in all this work and what's the point if I'm not getting better? If you want to get better work lighter and perfect your lifts.  Work at a point where it isn't too heavy where your form breaks down and hit doubles or triples and Repeat! If you are constantly failing at 400lbs and all you do is try to squat 400lbs maybe you shouldn't be practicing with 400lbs!!! Take the weight down and work at a weight where you can control the weight and build some confidence! Work on things you are bad at! Things that frustrate you are the most important things to work on because when you fix them you will no longer be annoyed at the gym and everything will become more fun! It's work! It is not something that will happen over night and it does take time... unfortunately. But keep at it and it will work itself out! Don't expect to be the worlds greatest because you watched a bunch of videos online and joined a gym... you still have to put in the work!

If you don't spend time working on the things you're really bad at you won't make the progress you need to.  Take time and have patience developing the skill to perform in order to increase your strength overall.  Trying to rush things never works out for anyone, ever.  You have to put in the work to Earn the Strength!

Wednesday

Still on my DeLoad week.  I hit some light front squats on Monday and I benched a little bit trying to feel out best positions.  I have been trying to work on my arch in the bench... boy is that tough.  I think I'll stick to Oly for a little while longer... ha. Going to Bro-Out the rest of the week with some Strict Press and Some Arm exercises just for fun.  I also have been challenged by a few friends to do a few Crossfit workouts. I have three to choose from:

1) King Kong
           - 3 Rounds
               • 1 Rep 455lb/207kg Deadlift
               • 2 Muscle Ups
               • 3 Cleans 250lbs/115kg
               • 4 Hand Stand Push Ups (I think I will put my hands on some plates for fun.

2) Some Floyd Bennet Field Workout.
     5-3-1
 365 Deadlift
Muscle Ups

     9-6-3
335 Deadlift
Strict Chest to Bar Pull Ups

    12-9-6
315 Deadlift
Pull Ups - In Crossfit is that weird butterfly kip thing.... Whatever Haha

3) Some Other Deadlift Workout

30s Work. 30s Rest
3 Reps Deadlift
135-185-225-275-315-365-405
After the last 3 at 405, rest 30s Rep out 405 for a minute.
(This is all from Memory I forget if this is accurate.)

The Second workout I don't want to do it's going to take too long and I don't wanna do that many pull ups. HAHA The Pull Ups are the hard part in that work out.  I have some work to do next week.

Lebo you need to get the Camera Ready for it! I'll try to get video of whatever I do. The King Kong workout is the only one I actively wanted to do because of the cleans and deadlift... The other deadlift workout seems ok.  Kind of boring, but whatever.  See what Happens. Ok Bro Week Here I come!

Tuesday

This past week really took it out of me.  I stressed out super hard with my training that I almost didn't compete.  I am glad I settled down and lifted this weekend, because honestly it was the best I have ever lifted, even though I missed both of my third attempts.  I think the black magic I got from Beth Terranova really worked because the lifts I did make felt and looked solid, aside from the Jerk on 135, that was a little weird but I held it together.  My snatches felt great, if I didn't push the bar away from me on 112 (my third attempt) I would have nailed it.  I let it get away just a hair and lost the lift.  I felt like getting right back on that bar and just hitting the lift, I wonder if anyone would have cared? On my third Clean and Jerk, I smoked the clean, but somehow lost consciousness when setting up for the Jerk and blacked out.  Damn YOU BLACKOUTS!!! It's all a part of the game, you only get three attempts and I used them all at that point.  No big deal because I had a great time lifting next to some great lifters and warming up with the coolest guy I know, Wilfredo de Jesus! It's not everyday you get to work next to a descendant of a prophet! He actually kept me calm and it was just a lot more fun when you have someone to lift with who you trust, so thanks Fredo, hopefully we will work together soon.  

Marc Chasnov was watching a bunch of people that day, there from 7AM til 9PM and I happened to be one of the lifters he helped out! Marc I know you don't read this but thank you so much for helping me out, I'm going make it to some practices with you in the near future! 

Team Celeritas was there in the Morning shift, the Man Dan Casey and Mike Gui Basciano lifted next to some tough competition.  They rocked it out in the early session and continued through the rest of the day.  Beth and Sam Perez hit some monster lifts in their session and the team as a whole looked very solid.  It was awesome watching them on the platform and seeing them do well!

I'm all over the place with this post, but I'm almost done wrapping it up.  The long day came to an end with two bad ass lifters, Frankie Murray and Donny Shankle.  Honestly when I heard Shankle's name called for the weigh in I was standing right next to him and as he walked by me I didn't think it was him.  I thought it was some guy that kind of looked like him and as he paced around the room just watching the competition it was surreal to see him live because we only know him through internet videos.  He lifted like a beast this comp, and closed out the show hitting 140/180.  It was a lot of fun to see him lift.  If you haven't checked out my videos of him and Frankie lifting, check them out but it doesn't compare to seeing him do it in person. Shankle is probably one of the most intense people I have ever been around.  It was kind of amazing to be next to him in the warm up area.  I hope it's not the last time. Maybe I'll get good one day enough to do it again.  One can only hope. Until then I'll just keep lifting as should you!

Wednesday

It has been a weird week and a weird cycle for me, I think I have made a bunch of mistakes that I hope to correct in the future. First off I'm going to stop training like a Psycho.  I think these past couple of weeks I have pushed myself way too hard and got it into my head that that was the smart thing to do.  Training to the brink of destruction every time usually means you are going to erupt and have a bad day or two soon! Which is kind of what happened this past week leading to this competition.  I have been stressing hard about my weight and my lifts and everything has suffered horrendously because of it.  If I can find a way to just relax and treat this competition like a glorified practice it will go a lot smoother.  I have done this before and I should just let go and see what happens.  It should be a fun time nonetheless and I sure learned something from this cycle.  I will correct it with the next one.  Be Positive and Positive things will come.

Secondly I think I will try to focus more on lighter weights this next cycle as opposed to keep trying to hit it heavy every practice.  Sometimes I get caught up in what everyone else is doing that I want to put up big numbers in practice and when I don't I go into my self diagnosed "Baby Mode".  It isn't pretty and usually costs me a bunch of money and my friends usually make fun of me for it.  Be reasonable about your goals and they will come if you expect to just put up a shit ton of weight all the time you better get on a stack or two because that shit just isn't reality unless you've absolutely earned it and took your time getting to that point.  Don't rush it! Develop the skills and the Gainz will follow! I just have to listen to my own advice!

Last I need to have more fun.  Weightlifting is fun and when you start taking things too seriously the dreams fade and all you see is darkness.  When you're not having fun with it nobody wants to be around you and when you are everything will be going your way more people will want to see you lift and you will put up bigger numbers because of it.  So have fun with your lifting.  I am not saying you can't ever be serious but train yourself to be smooth and take it easy on yourself.  The world won't end if you miss that lift so chill the fuck out and just have some fun.  It's a sport and it's supposed to be fun GODDAMMIT!!

Tuesday

5 days until LBH Competition. I have a couple more lbs to lose or 1kg either way and I am going to chill out today and hit openers tomorrow.  I just need to relax a little bit and if I can get out of my head during the meet and just have fun with it I will be ok. Either way it should be a good time.  I look forward to seeing some familiar faces out there and seeing some good lifting.  Going to try and get my website up sometime soon, so I will keep you all posted.

If anyone isn't competing this week and wishes to, there is a meet in Connecticut in one month! Sign up  through connecticutweightlifting.com Its a good time and Gary Valentine does a good meet.

Power lifters should be taking it easy this week and take their time doing a deload week of about 50-60% of lifts.  Get into the gym at least once this week and move around.  I suggest "Bro-ing" out and hit some curls and bodybuilding exercises this week.  Light stuff and your homework is to Flex in the mirrror to show off your massive gains from this past weekend.  Extra points for Mirror Selfies!

Meltdown

So today I had a huge meltdown at my "competition simulation".  I certainly simulated it accurately because I missed just about all of my lifts and went into panic mode where I couldn't clean more than 127.  I had video of it but upon looking at my miss at 112 I smashed the phone against the floor and it no longer works.  So if you have tried to contact me and I haven't replied it's because I can't read my messages.  I have tried to reply best I could because my phone turns on and I can use the voice commands, however the screen is completely smashed and doesn't light up anymore. 

I apologize to anyone I ignored at the gym today and anyone who witnessed my idiocy.  I think better of myself and missing lifts like that shouldn't happen even though they do.  I will continue to work and see what happens next week.  I am considering not competing next week, in fact I most likely will not due to the nightmare of a practice that I had today... if I can't hold it together in practice how can I expect to do well in a competition?  I think I need to seriously rethink what I need to do and what I need to work on.  If I don't I will continue on this path downhill and it will be the death of me.  So once again I apologize to anyone who I may have annoyed at Greenpoint today.  I will try to be better.  I hope to have my phone situation fixed soon, but if you need to get a hold of me my facebook still works.  Thanks see ya soon.

Saturday

I took yesterday off also. I decided I needed the extra day to simulate my competition today, which is what I'm going to do. I'm going to hit the numbers I expect to hit next Saturday in today's workout this way there are no surprises next week. I have my warm up sets ready and my attempts.  Should be just another day of practice for me. I will get video and put it up later.

South Brooklyn power lifting meet starts today at 9! I will be gOing for day 2 and focusing my guys plan of attack for tomorrow.  Should be a great day of lifting.  I can't wait to see how everyone is doing!

Enjoy the weekend and your lifting session!

Stay tight!

Thursday

Been beating myself up these last few days. Today I am feeling kind of tired so I will be taking it easy today and try to relax because tomorrow I want to hit it hard. I'm going to try and simulate my competition tomorrow and drill those numbers.  I want to go 103,108,112 on the Snatch and 127,135,140 on the clean and jerk.  So I will try to hit it hard tomorrow and see what happens.  

This weekend is the SBWC Powerlifting meet. I'm excited to go back over there and see some good lifting and good friends.  Then my training will commence directly afterwards on Saturday Afternoon.  For now I will be taking it easy, working on getting my website ready for launch and putting all of the bells and whistles on it. It's not ready yet still waiting on a few things to work out all the kinks but should be done by end of month along with some cool videos from the meet. Hopefully Rocco will stop by again with his insight on the meet these next couple of weekends. I'll see if he has time.

Have a good day everyone,  Train hard.

"You can't do like me, I'm by myself
I do it so good, I don't need nobody else"

- Grover Cleveland, while answering the White House Phone.

So O.G. he served two Non-Consecutive Terms. Never Quit!

Tuesday

Snatched Yesterday twice had in total 8 Misses all at over 90% weights so not a terrible day, but I need to tighten it up a lot!

Today Squat Day

AM Session
Front Squats Triple Heavy as I can
Front Squat Pauses triples at 80% of top Triple

PM Session
Back Squat Triples
Pauses same way

Back Work/Abs

See what happens today.

Had a good session yesterday at Greenpoint with the Crew.  Bucky looks solid for his Powerlifting meet this weekend at South Brooklyn.  The Oly Crew had a decent workout as well. Should be an exciting weekend.

Had a conversation with one of the guys at Greenpoint about his programming. So I kind of took it as a challenge.  I am going to study a little before I put it out there but I will put some Conditioning stuff on here soon, if you want to follow it go right ahead if not whatever it will be a little experiment for me.

Stay on Track, No fear and commit to Progress!

Monday

2 Weeks out from Competition.

AM Session

Snatch today work up to a Heavy Double
Snatch Pulls

PM Session

Clean up to a Heavy Double
Clean Deadlifts
Strict Press

Warm up Accordingly

Powerlifting Meet this weekend at South Brooklyn Weightlifting Club

Powerlifters who are competing:

Openers today Repeat Once each.

Non- Competitive Powerlifters I have a Program I will Upload for you to follow. If anyone has questions, don't hesitate to ask.

Have a Good Training Day.

Friday Plan

I'm resting today,  but that doesn't mean you have to!

If you want to lift today here is my plan for you:

First warm up your shoulders properly with some PVC Dislocates. Throw in some presses also just to make sure your shoulders are prepared for overhead movements.

Then hit some Jerk footwork drills. There are three parts to the footwork drills that I use. I will try to post a video later for you guys.

After you do 3 rounds of that, the next drill you can do is:

Tall Jerks.

Start with the PVC then move to the bar. If you aren't familiar with these I will provide a video later on in the day for this also.

Then keep warming up with the bar and do a set of:

3 Strict Press
3 Push Press
3 Power Jerks
3 Split Jerks

Video later.

Take your time with these warm ups and make sure your footwork is decent. If you aren't getting some things, spend some extra time with the warm ups and really get the movement down.

Have fun with the Jerks today.  I will try and post some video instruction today! Thanks for reading.

Thursday

When talking to people about my gym and showing them videos of myself or the people I train with, the most common response I get is, "I can't do that."

Every time I hear that I laugh because of course you can't do that... yet! I wouldn't even try to teach you the Olympic lifts at all until you were ready and we got your training to an acceptable place for you to begin to learn these lifts.  I believe that most people who want to learn to lift need a Body building foundation.  Before you can safely do any Olympic Movements you need to get your body in the proper positions.  If you are unable to properly front squat or overhead squat well then you need to spend time working your body into these positions.

If you find it difficult to do a proper air squat without your body collapsing on itself, then it is safe to say you need to spend some time with mobility exercises and some basic strength exercises.  You need to get some experience with the barbell and it could take some time to develop that relationship.  Be patient and understand that you have been "training" without a barbell and doing things with your body for x amount of years and it will take time to bring it all together.  If this is new, embrace the experience and have fun in the fact that you are learning a new skill.

Learn a new skill and hang with the cool kids at Marble Weightlifting.  Everybody is doing it! I can show you the way!

"Bitch I'm fo sho wit it don't make me pop that trunk to the 'Lac
Bitch I will go get it and I ain't selfish I will let you and your hoe feel it"

-President Chester A. Arthur
1883 Congressional Address.

This was in response to Rutherford B Hayes' accusations that Chester A Arthur was bluffing about his tariff rates and his position on the Pendleton Act. I believe we all know what happened after this.

Tuesday

Had a weird day yesterday. Trained in the morning and hit some rough triples in the snatch at 100kg.  They were not my best.  in my PM session I hit some rough Back Squats at 145kg for sets of 5.  By the time I got to Greenpoint I had felt defeated and just exhausted from my two rough workouts.  I arrived and asked Louis Martinelli what he was working on today and he said Snatches. For some reason I woke up right away and decided to do some Snatch work with him and Kevin.  It worked out really well ended up working to a heavy single and hitting 120kg/265lbs on the snatch. Went for 270lbs but failed it twice.  I really didn't want it I don't think, I was content with hitting the 120, which is more or less a match of my PR.  So thanks guys for a great session yesterday, was a lot of fun.

Had another great AM Session with Ron Yellin this morning. Hit some decent Doubles on the Jerk at my 80% (120kg) Some Solid lifts and a little body building.  Was a great way to start the day. Later on I will hit some light conditioning and if I feel inclined some other Jerks but nothing too heavy.

I'm going to work on some Power Lifting Programs.  I will post it when I finish tweaking it a bit.  A small template for a beginner lifter or the more intermediate lifter.  I will keep you all in the loop.  Thanks for listening.  Thanks to the guys at Crossfit Greenpoint for great sessions these past couple days.  Continue on for Gainz!

Monday

Back to the Garage and the Grind.

If you are just starting out with lifting it is important to have a goal in mind to reach and to set up a plan to reach that goal.  It is just as important to do that when you are a more advanced student of lifting, but that goes without saying doesn't it?

If you are unsure of where to start I will lay out a plan for you to begin your journey.

Beginning Weightlifters.

It is important to establish your level prior to beginning some of the lifts.  You should have someone credible to assess your readiness for the lifts. i.e: Check your Front Squat, Overhead Squat, Strict Press and Snatch Grip Deadlift.

If you are having trouble with any of those movements it is important to understand why and to address those issues immediately before pressing forward.  A big mistake a lot of beginners make is not to address poor mobility and reinforcing the improper body mechanics.  DO it RIGHT Do it LIGHT!

Practice these 4 Movements 3x a Week and if you are having issues with them, you can ask someone who knows better (myself included). Train with a Partner who is around your level.  It is important to have someone to train with especially in the beginning because you will one, want to go to the gym to work on things and two you will be able to grow much greater with someone who has similar interests.

For the Lifters who have these movements down at least in a basic way.

Practice the Snatch, Clean and Jerks and Squats. Add some accessory work as well

Snatch twice a week
Clean twice a week
Jerk Separately once a week
Back Squat 1 a week
Front Squat 1 a week
Abs 3x a week
Back Work 2-3x a week

Your Week may look something like this:

Day1:
Snatch 3r3s
Snatch Pulls3r4s
DB Shoulder Press 5r3s
Ab work

Day2:
Jerks 3r4s
Back Squat3r5s
Good Mornings 6r4s
Ab Work

Day 3:
Cleans3r3s
Clean Pulls3r4s
Hand Stand Push Ups
Box Jumps

Day 4:
Snatch 2r3s
Clean and Jerk 1r4s Not a Max!
Front Squat 3r4s

The Squats should start around 70-75% as to be able to add 2kg (or 5lbs) Each week. Alternate the days of Back Squat and Front Squat Each Week.

This is a basic 4 day Template that can be used as a guideline to set your own Program. Use it if you want.  I Hope you have good luck with it.

I am working on a Basic PowerLifting Template. Will be back shortly with that.

Thanks and have a good day.

 

Sunday

Heading back to New York soon after a great weekend at Raleigh CrossFit for the USAPL Certification with Matt Gary and Suzanne Sioux-z-Hartwig Gary of SSPT (Supreme Sports Performance Training) I learned a lot from these guys and hope to see them at future events.  If you guys aren't familiar with these guys look them up, Sioux-z is probably one of the best if not the best squatter in the world so check her out on the YouTubes and I'm certain you will not be disappointed.

I'm looking forward to getting back to Brooklyn and continuing on my journey in this fitness world. All of the things I've learned this weekend I will begin to incorporate in my training as well as my coaching.  Everyday is a new day to learn and try new things so hopefully I am on the right track.  I still have a long way to go so I will keep at it and hopefully meet some more interesting people along the way.  See you guys tomorrow back at it in the Garage!

Sioux-z-Hartwig Gary 

Matt Gary (672lbs)

Friday

Had a great session coaching these guys last night at the Garage! A lot of energy, a lot of great lifts, everybody was on point and we again celebrated the great session with a trip to Roll n Roaster.  If you haven't checked out Marble Weightlifting seriously what are you waiting for? Whenever you do decide to check it out, I'll be here ready for you.

Anyway, heading out to North Carolina for a USAPL (Power Lifting) Certification today. Ten hours in the car, yeah! I better pass this test! Wish me luck. Thanks in advance for the support. As always I will keep you all posted on my experiences. I hope I get there in one piece. See you guys next week.

Thursday Thunderdome

Hope everyone is having a good week this week.  I am having an OK week. I need to sit down and really focus on my own programming, the problem I run into programming for myself is that I tend to write something down as a plan and certain days I will be side tracked and decide I want to do something else.  Does anyone else have this problem? I can write for other people easily as I will be there to make sure they do it and do it properly, but when it comes to doing things for myself I tend to go off on tangents or over push myself most days because I just feel I should, which I most of the time shouldn't.  I find it very difficult to train by myself with my own programming, I tend to train by feel most days and do what I think I need to work on.  I think it's important to take the time to develop a plan and stick with it even when you aren't feeling your best.  Use those days to train technique and master a skill as opposed to pushing yourself beyond your limits. I get side tracked easily because there is no one to give me structure.  It has been something I have been working on for a short while now and it still needs improvement.  I am competing in 3 weeks, but I am using this meet as a training meet and not going to put too much pressure on myself.  I want to hit my lifts and be more confident on the public platform.  I will try to structure myself and be more disciplined with my training because that is definitely where I fall short.  Sometimes stepping back and drilling is more important than hitting numbers just so you can post it on the web.  The best guys do not need that sort of satisfaction from showing off their practice skills, they get it from winning competitions.  

Big Players make Big Plays on Big Days.

Do you want to be a Big Player on a Big Day or a Chump who can't repeat that work in the Big Game?

No Fear, Train Hard, Train Smart.

`

Wednesday

Woke up early yesterday to train with THE RON YELLIN! He's a strong dude. Crisp, smooth lifter so it was a good session.  It is always a lot better to train with someone if you can who.  Training alone is fine but when you have a partner you can usually feed off of their energy and learn a little bit from one another as you train.  I find that training alone is fine for now, but I would much rather have someone I went in there day after day and kicked ass with.  That is the way you are going to become a better lifter is my having someone or people to train with that have the same goals as you and you push one another to be the best you can be.  Most of the time I will train alone, but that is not my preference.  I think I travel as far as I can just to train with people.  Crossfit Greenpoint is a minimum hour away from me.  When I was training at South Brooklyn Weightlifting Club (Not Working there just training) It would take 30-45 minutes to get there for me.  When I trained up in Westchester.... 60-90 minutes.  I drive all over the place looking for places to train and people to train with.  The drive out to these places everyday is mentally taxing also.  It's usually in the middle of the day and I am already tired, driving an hour to train can be exhausting, but to train with good people sometimes you have to sacrifice and find a way to make it work.

It's been tough finding training partners over the last few years.  5 years ago we would train 4 blocks away from my house.  I could have walked there it was easy.  Now I am traveling a minimum of 15 miles just to train with someone, unless someone comes to the garage which is super rare. haha Either way these are the tough times and if you have a place to go you can call home and a small family you can train with, that's what its all about.  You need that.  If you don't however, keep training and working and the partners will come.  Stay strong.

Today I will be training a light day, I may practice some Grip stuff on my front squat.  I will keep it light just to practice it.  and maybe some light power stuff.

I will be back at Greenpoint tonight to coach some cats.

Bruce Lee is pretty awesome.

Monday

Had a good day at the Garage yesterday, packed with good people and good lifts.  Making some good progress with everyone along the way and I hope they are enjoying there time, because I know I am.
That being said it's back to work for me no more rest days! Going to hit some lifts today mainly work Cleans since I worked the Snatch on Saturday.  I am waiting on my fractional plates now for the second time with the second company which are now somewhere lost in the mail apparently.  The first one was ordered from Catalyst and was a Werk San set but they forgot to mention that Werk San wasn't making weights anytime soon and those were out of stock, so I waited a month before I told them to cancel the order and ordered from Muscle Driver who I have had a very good relationship with so far and this time somehow the delivery truck couldn't find the house and decided to bring it somewhere else to someone who refused the order rather than just saying no the house is over there! It's very frustrating because I should have my weights and I don't.  It would be nice if I could have them soon because I really would like to play! Ha.

AM Session
Anyways working Cleans today at the Garage for a little while, I will hit some Pulls and some Clean Dead lifts in the morning.

PM Session
Pause Squats
Strict Press
Abs/Back Work

Should be a busy day, a tough day. 4 weeks out from Competition I am starting to move into high gear.
I am easing into the day with a nice Espresso and will get some breakfast soon so I can move my ass! The Score is on so I will be a little lazy for a bit.

Comment your own caption for this photo.

Sunday

For today, I will be chilling out coaching a bit but mainly just relaxing. A much needed second rest day. Yesterday I hit snatch singles off a 3" deficit which was the first time I tried that.  And 3" was a big deficit. My starting position was so low the bar kept flying away and I had to fight with it to keep it close. I worked up to 110 which is my 90% so I feel pretty good about that.

I still get squat scared though. I squatted afterwards and hitting my 90% on that for a double was tougher than I think it should be, because its been my 90% for over a year now and I have hit it for 3 sets of 5.  So I need to man the fuck up and stop being afraid of the weight. When it all comes down to it, its a matter of... do you have the balls to conquer this weight? I have to find that drive and confidence with my squat and my other lifts as they approach my max. No fear. I need to be confident trust my training has served me well and fucking own that weight like its my bitch. There is no reason I should be stuck at a 405 squat for over a year.  I think I can do more I just need to trust myself and fucking do it. Just move it!

Some shenanigans from last night...

Thanks to Eleonor and Curtis for inviting us last night to their house! Was a great time! Happy Birthday  and we will see you soon!

Friday

Its Friday and time for a rest day! Ahh rest day, how I've longed for you this week. I will use you wisely and never take you for granted. I will eat the good foods and not the bad and enjoy sitting for long periods of time to rest my legs. Oh rest day, my second favorite day, after my birthday of course. Embrace the rest day for they are few and far between.

With a meet coming up on October 25th, I have to start focusing my lifting and hitting everything proper. No more fucking around. 4 weeks out I have to buckle down and hit some solid lifts. I don't want to be embarrassed again like last time. Focus is strength.

Enjoy your Friday! If you aren't resting I suggest lifting heavy ass fucking weights... properly though. Safety first. Be in control and attack the weight, don't let the weight attack you because I assure you it can be very cruel! Attack!

Some pics from last nights Garage Session.

Wednesday

Boom we made it to Wednesday! I forgot to do an entry yesterday, but that's only because I was making that sweet video with Rocco.  I am not sure if he was commentating on the right video though he may have been watching something else but I didn't want to ask him at the risk of becoming a Terranova!

I will be programming a lot more accessory work.  I feel that my programs have fallen short in that department and it is a necessary evil to reach you goals properly.  You want short cuts? Hit major lifts and all of the accessories, that's the short cut! So in a nut shell... Do the WORK! No Short Cuts here!

Today I am going to hit some lifts, Snatch and Cleans in the AM see what I can work up to!

In the PM I will do some pulls and some Olympic body building! Keep it tight!

Olympic Body Building Exercises include:

Snatch Press (Most Commonly Referred to as the Sotts Press, however Incorrect)
Sotts Press- Press from a Front Squat Position, much more difficult therefore the former was used.
DB Shoulder Press (1 Arm or Both)
Behind the Neck Strict Press
Incline Bench- (Dumbbell or otherwise)
Triple Set Tricep Work (Skull Crusher, Pull Overs, Press)
Close Grip Bench
Thrusters- My least Favorite exercise after anything Cardio
Lunges (Barbell or Dumbbell)
Step Ups
Pin Squats
Pause Squats
1 1/4 Squats
Pendlay Rows
Strict Rows w/ Pause
Kroc Rows
Strict Dumbbell Rows
Bench Pulls
Handstand Push Ups
Push Ups
Pull Ups
Dips


That's a bunch of exercises I am going to incorporate into my routine weekly.  I think the Accessory work is just as important as the main lifts.  For every main lift you need to incorporate 2 - 3 Accessory Exercises. Strength Building! Let's get Fuckin' Strong!


"Gotta make a move to a town that's right for me, town to keep me movin', keep me groovin' with some energy" 


- President Calvin Coolidge, Inaugural Address 1923.

Monday

Got up early this morning, couldn't sleep.  Was super pumped from yesterday's meet, was a long day and a lot of lifting.  Dan Casey and Mike Basciano put up good efforts, both taking second place in the 77kg and 85kg classes.  Good guys to train with I hope I can make it out by them to get some good lifts in soon.  I also got to hang with the great Marc Chasnov, one of the Best coaches in the country.  Solid day all around saw a lot of people I hadn't seen in a while so I'm glad I made it out there yesterday.

TODAY, got some work to do.  I have to finish up some video work, the Beth and Fredo video should be finished later today.  I also have some lifting to do! Going to hit some Snatch and Cleans off the blocks again work up doubles to 80% roughly. Some Pulls and Squat in the late session.

Got a big week ahead this week.  A full week of lifting, coaching and awesomeness.  Let's hit it hard this week and focus on form and precision.

For all the Power Lifters Out there:

If you want to check out a cool Power Lifting meet, South Brooklyn Weightlifting Club is Hosting a USAPL sanctioned meet on October 18 and 19.  I'm going to be there to watch on the Sunday for Thomas Maresca.  It should be a good time, come check it out.

Power Lifter Program for the day:

Squat- work up in triples to a heavy triple 2 drop sets.
Competition Bench- Work up in doubles to a heavy double 2 drop sets
Deadlift- work up in triples to a heavy triple and 2 drop sets

accessory work-  Super Set
Lunges- 4 x 6 (each leg)
Dumbbell Thrusters 6 fast reps

Do it Right, Do it Light!

Sunday Special

Today the Rudy Sablo Memorial is happening in Garden City. I will be heading out there as soon as I finish in the Garage. Have a couple of friends lifting, I hope I catch their lifts! Should be a good day.

Enjoy your Sunday, watch lots of football and eat lots of awesome foods! I'll bring home some updates and hopefully some video for tomorrow! Let's go Gui!

Finally Friday

It's finally Friday, which means I'm resting. I think Tuesday and Thursday workouts should be considered active rest days because they were so blahh, but them be the breaks.  However yesterday the team had a decent practice.  The energy in the room yesterday was intense, I wish I could have worked out with you guys last night because everybody was into it, had a good attitude and I wish I could have been a part of the lifting, but I will take Coaching.  Big Shout to Erin for her PR in the Jerk at 61kg.  The unfortunate thing was that she didn't tell me she was going to hit it on her third rep and I put the camera away after she had missed it twice.  She did a lot of reps prior to that PR also and then she just picked it up and threw it over her head like a Pro.  I think we all did double takes when she hit it.  It was pretty Awesome, Great work Erin.

Today I'm resting and have a few people coming to check out the Garage for some GAINZZ!  It's all about Gainz people, if you don't have 'em you're just wasting your time.  Should be a busy day at the Garage so I am looking forward to working today.  If you haven't checked out the Garage, I only have this to say... "WHAT ARE YOU WAITING FOR?!?" Odds are you're probably busy or it's too far away, but it would be cool if you could come check it out.  Just sayin'.  Tomorrow I will be at the Garage at 10:30ish hitting lifts, if anyone cares to join me I will be there hopefully making a lot of noise because of Big Lifts.  I'll catch you guys later and as always, You Stay Classy Brooklyn.

The Classiest Motha 'Ucka Around.

Thursday

I feel like I just became a legit Coach. I have to give a big hand to Shaun Quay for the progress he has made in 2 WEEKS! This guy for those of you who don't know, is, well was, one of the most immobile people I know who wants to do Oly. For 6 months that I have known him, he has been battling flexibility and a reoccurring knee injury. For 2 weeks and he will be doing this for a while longer, I have had him doing crazy mobility stuff in his warm ups and yesterday for the first time I saw him do a pretty decent front squat! That may not be huge to you but I gotta say I felt like a parent watch his kid take his first steps. Was pretty awesome I wish I got pictures by my phone was dying. Either way keep up the good work Shaun. Baby steps towards big goals!

In other news, just going to work some jerks today and some light pulls off the blocks. I love these blocks. I put them through a good test yesterday dropping 300lbs on them and they held up. Lets see how long they last, hopefully one day drop 400 on them, optimistic. 

Got to run around today training and figuring things out so it looks to be a busy day, coffee will keep me running. Lift responsibly my friends and always stay thirsty!

Wednesday

Middle of the week blues. 
I enjoy reading other lifters blogs and articles and lately I have been reading a lot of Donny Shankle's articles.  If you guys get a chance I suggest checking it out.  He is an incredible athlete and he is competing at such a high level on the road to Rio in 2016.  Good luck Donny, I hope you make it!

Middle of the week, find that attitude you were missing and fucking make those lifts you didn't think you were capable of. Light ass weight, so fucking move and get it! If you don't, work on it and try again. There is no reason you can't do it. The only thing that stops you from getting over that hump is you! Have some attitude and be positive and move fast beyond your limits.

Im going to do some block work today,
Snatch off blocks
Clean off blocks
Squats

Playing it by feel and if I feel stuck I'm going to suck it up find some attitude and hit it hard. Bulgarian style lifting.

Tuesday

Block Building Exercise '99! Going to use the morning to build some Pull Blocks.  Wish me luck because I am very bad with power tools.  I get to use a big Saw though so that could be potentially very dangerous.  If tomorrow I do not post it's because I accidentally cut the wood the wrong way and I am super pissed and hiding in my room hoping the world goes away!

I am going to take the day to do some Snatch Pulls (From the Blocks) and some Push Presses/Jerks.
Doing a light day today. Hit it hard again tomorrow.

I noticed that if it is very difficult to keep from jumping up in weight when you are by yourself.  Yesterday I worked off the blocks in my PM workout and I feel like I went just a little too heavy with the weight.  I was missing a little away from me on my extension and it was a got a little sloppy.  Being a novice with block work I tend to want to push and push myself even though I should make sure I am hitting the weights properly.  I should have stopped at 115/120 but instead went to 125.  I hit it for 4 doubles but they weren't ideal reps.  Ego gets in the way sometimes and you need to curb that and make sure you hit perfect reps, perfect practice make perfect performance.  If you are sloppy and undisciplined it will effect your performance at heavier weights.  Stay in control and work the execution over and over again at manageable weights and increase as you can as long as the it remains tight.  Sloppy simply will not do.  Be Disciplined.

  "Discipline, the difference between good and great!"

Monday

Hope everyone enjoyed the weekend and got some good REST! Gonna hit the Garage around 10 AM with some squats! Then I am going to head to Home Depot and grab some wood to build some pull blocks! It's going to be a busy day today.

AM Workout:

Squats 8 x 3 Ascending Weights then 2 Drop Sets Keep Form Tight
SGDL 3 x 3 110% of Snatch

PM Workout:

Block Work Cleans 4 x 2 Work up to something heavy Tight form
Pulls 5 x 3 100% Clean

Good Mornings 4 x 6
Leg Raises 50


I better get started if I want to do it all.

What better way to get started then with a big ass plate of bacon!

Power Sunday

Workout this week was great got some good lifts in.  I ended up hitting about 7 sessions this week plus a hike.  Which isn't bad.  Today I'm doing some active rest and recovery coaching at the garage.  Power hour and some Oly stuff.

Going to be a good time at the Garage. I might do a little mini competition soon at the garage,  throwing around the idea.  Let me know your thoughts on a dead lift comp or a Clean comp.  Maybe can throw that together soon with some beer and bbq to follow. It could work.  Let me know if anyone is interested in that.

Some Oly Practice today, I will be sure to get some good pictures for the page so everyone can check out how awesome it is to train at the Garage! Gainz!

"If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month."

-Theodore Roosevelt

If you're not going to lift today, Do something American and watch Football! 'Merica! Go Yankees.

Saturday

Saturday Mornings are fun days. Lets get out there and lift some heavy shit, properly.  Be in control and hit some lifts like you were born to destroy weight.

I want to thank everyone for spreading the word of Marble. ANYONE interested in coming to check it out today, I will be there around 11am! 3472080841 if you have any trouble. Come lift with me, against me, for me, for you, for any reason. Come check it out and lets have some fun. I got pop tarts and waters! Carbs are important and all part of a balanced diet.

See you guys at the top. Btw Jose, I'm coming for you brother!

Friday

It's Friday.

Heading up to the mountains for a hike today to check out the scenery and see if any mountain goats want to train at the garage. You never know where you are going to find people so look everywhere. As my active rest I'm going to charge my way up the Mohonk place, thanks Greenpoint for giving us this great idea. I wish we could have gone with you guys but nevertheless this should be a great trip. 

Today I want you guys to do me a favor if it isn't too much trouble. I'm trying to start this gym in the garage and if anyone at all could help me spread the word I would greatly appreciate it. I will have better hours for next week and anyone interested and coming out to try it,  tomorrow I will be at the garage beginning at 10am. I will be throwing down myself,  so come out and let's lift some shit!

Thursday

Its September 11th.

A moment of silence for those who died in this terrible tragedy. 

'Merica!

My upper back is completely shot at this point, time to take it down a bit and do some active rest. Legs are pretty demolished also. Might take a nice couple of rest days today and tomorrow. I think its well deserved.  Get back on it Saturday. 

Until then I will continue to build the garage up. My hours are subject to change. Anyone just hit me up for availability, I will make time somewhere for you. 

Going to build some blocks I think soon. I see a trip to Lowe's in my future. Lots of wood needed. 

"Don't start no shit, there won't be no shit."

- Andrew Jackson. 

Every time after he won a duel he would say this! Why? Because America doesn't fuck around and neither should you! 

Wednesday

Wednesday 

The middle of the week blues man! Joe Marble feeling the back soreness set in! 

Today will be some light squat doubles maybe hit 140 see how I feel this morning.  Work form and drive on the way up. 

After that have some Pop Tarts and Grill some Chicken.  The Pop Tarts are my fruit for the day.

Tonight gonna do some cleans off the blocks.  Work up to something Fun.  Some Pulls and call it a day.  What's fun about doing work this way is you get a little recovery time in between.  A luxury I am trying to take advantage of as long as I can.  For Now it's breakfast time and I fancy me some eggs and toast with some Iced Coffee.  A Winning combination.  Man I wish I had bacon!

Arnold is Really excited to watch you workout!

Tuesday

Yesterday Did some Squats and Block work.  I took my squats way down to 130 and hit Triples there. Reworking the Squat is one of the most frustrating things but I think it is completely necessary to improve my strength.  I need to keep my form better and the only way to do that is to practice, practice, practice.  At Night I hit some Snatches off the Blocks which went well.  I noticed that if I take a long time to set up and stay in position too long I lose a lot of energy, I ended up missing a couple of easy reps and then immediately hitting it after I missed because I just let it get to my head a little too much.  Don't think just go! Clear your mind.  

Today I'm going to work some Power Cleans in the morning.  Work up to something a little better than last weeks 100.

At night I will work some Jerks and Jerk Squats.  Keep it easy today.


Eats for the day:

Eggs and Toast
Grilled Chicken
Grilled Eggplant
Salads
and More.

"Wish that I could stay forever this young, not afraid to close my eyes. Life's a game made for everyone and love is the prize."

-Cesar Romero

Monday FunDay

Busy Day ahead of me today! Got the mats thanks to a friend and I'm going to set that up and finish the platform.  I'm very excited I hope I don't mess up cutting the mats!! As soon as I set that up I'm going to do some SQUATS!

Today I'm going for perfection. I'm going to work up to something that feels heavy with perfect form and repeat and repeat.  Then it is possible I will work some accessory Lunges.

As per my nighttime routine, going to be working on some Snatch stuff.  Maybe take it off the blocks today and work up to a nice Double.

Then some Pulls and if there is time I will hit Some RDLs. BUILD THAT BACK SON!

Enjoy the Day.

Sunday

With the Garage opening this week, we have a couple of people testing the waters today.  Gonna do Power Hours from 12-2 and then some Oly Training after that. Come get some lifts in at the Garage. Hit me up for more info.

1910 Ocean Avenue
Brooklyn, NY

Jmarblehed@gmail.com
3472080841

Saturday

It's Saturday.

Snatch doubles
Clean and Jerk doubles
Squat triples

Play it by feel.  Hopefully hit some fun weights. After that,  Reward myself with some lemonade!

Hell yeah!

Oh Friday Where have you been?

Had a weird day yesterday, my morning session went interestingly. I squatted the weight I was supposed to but looking at the video I don't think im ever going to post it because of how hideous it looked.  I think im going to take a good look at my squat and rework them from a lower weight in order to build it to a consistent strength. 

I doubt I am the only one with this issue so let me get into it.  My squat form has always been suspect.  I have had Football Squat form for most of my lifting career and needless to say it isn't the best way to go especially with the Olympic Lifts.  My quads don't work as well as my Hamstrings do.  So when the weight gets to a certain point, I revert to using my Posterior chain to finish the lift.  This needs to be addressed now.  The only way to work my squats back is to work my technique as strict as possible.  If I can't keep the tension in my posture then I need to work weights that allow me to practice as heavy as possible while maintaining proper form.  SO this means when I squat I am going to go to max effort technical failure.  If something breaks down, I need to fix it. That's the only way to get better.  Build Strength through weakness. 

I will keep my status updated from time to time. See what happens at this end of this month.  

My numbers at this point:

Snatch: 121kg

Clean and Jerk: 142kg

Front Squat: 160kg

Back Squat: 184kg

Clean Deadlift: 240kg

I have a lot of work to do if I am going to get better, but Today is a Rest day so I will actually just kick back, relax and probably clean up the garage a bit.  Enjoy the day!

Thursday Special

Wednesday was a good day, Everybody seemed to have a decent day.  I had Alvaro work on his split for the Jerk and it wasn't looking too bad.  I have a lot of work to do with him still but a good start none the less.  Erin made progress with her Power work.  Once she gets out of her head, she does pretty well.  I had a rough start, I worked on my Power Cleans in the morning and I wasn't getting enough out of it at first, but as I kept working it got better and better.  Next week I will work up a little heavier and keeping pushing it.  Then I did Jerks and worked up to 140 for a single, unfortunately no video, and moved on from there.  It was a good day and hopefully we can continue the momentum into today. 

Today's workout for me will include... Drum Roll...

Morning

Squats 5 x 5

Clean Deadlift Halting 3 x 3

Evening

Hang Cleans 5 x 3

Push Press 5 x 3

Abs

It's all about Quality.

Mittwoch

Ja, heute ist Mittwoch und wir sind hier für die gym.  Am Mittwoch wir gewichte heben mit POWER!

Power Clean in den Morgen mit eines Pulls auch.

Ja, lass mich deine seele dem herrscher der finsternis opfern, bitte!

Für die nachmittag werde ich die Jerks zu tun.

Ich weiss nicht warum schreibe ich im Deutsch aber ist sehr gut ja?


Ok back to normal.

Today, Wednesday Morning

Power Cleans. Work up to a decent weight for Hang Doubles Technique is everything. POWER
Some Clean pulls after that

Wednesday Evening

Jerks
Push Press
Jerk Dip Squats

Lets hit it today

Two a Days!

Matthias Steiner winning Gold at the 2008 Olympics. 

Tuesday

Hope Everyone had a great Labor Day, I know I did.  Now back to work! I know I have a lot of work to do and today I'm going to put some temporary mats down so I can lift a little in the garage and test it out before I officially tell everyone to come and train.

Starting with Squats:
3 x 10 @ 135ish
and hit some snatches.
and some Snatch Deadlifts.

With a lot of work to do I have no time to waste!

Lets grab some coffee and get on it!

Labor Day

Labor day is a day to get that little extra recovery time in. Get the edge on the rest of the week.  This week may be cut short but the work done within it will be just as valuable. Enjoy your family, friends and your time and just relax. Use your time wisely and always train smart.

Recommended eats:

Grilled Steak (Skirt)
Grilled Chicken
Grilled eggplant
Roasted red potatoes
Salad - your choice
Fruits

Enjoy your day!

Lazy Sunday

Yesterday, I was very disappointed with my training. I chalk it up to the lack of eats on my Friday Rest Day.  Very annoyed to go out there and only perform on the squats, which were difficult. I also strayed from the program due to some issues with my Ego.  I just got annoyed and decided I can do what I want, which obviously isn't true. These next two days I'm going to use as Rest Days and reflect on what I need to work on the most.

Rest Days are very important and Listening to your body is even more important.  I need to pay more attention to myself and not always try to overdo it.  Enjoy your Sunday.  Be lazy and EAT!!!

Last chance to dance, Saturday

Last training session of the week, can't hold anything back now. Lets get out there and play like a champion today!

Squats @ 160kg 8 x 3
Snatch
Clean and jerk

Accessory work.

These squats are fun. Hopefully they pay off at the end of this cycle.

"Grab somebody sexy tell 'em, Hey. Give me everything tonight, for all we know we might not be here tomorrow. Lets do it tonight!"

- President John Quincy Adams, 1827

TGIF

Yesterday I may have overdone it a bit on my training.  I was definitely beat up from the rest of the week and it showed in my Power Clean attempts.  I should have took it back and worked to technical failure, but I let my Ego get the better of me and made some really ugly lifts.  So I am calling yesterday's training an Active rest day since I did not train for very long or very well.  Live and learn. Never let your Ego get in the way of your training and Train to technical failure.  If you do ugly reps, what's the point.

That being said, Today is Friday and a REST DAY!!!

Today I will get some good rest and some good eats.  Rest and Recover, tomorrow we hit it hard!

Thursday Night Smack Down

Today I'm going to try and level out the platform and I'm going to have a special guest athlete today in the garage, hopefully get some cool Video for later.

My workout will consist of two options:

5 Rounds

Pull Ups 8 Reps
Box Jumps 5 Reps
Power Cleans 3 Reps

or

Power Cleans- Something Heavy but not to failure
Some Snatch Bench Pulls 5 x 5

I haven't decided what I want to do yet.  It all could change when I get to it.

Hopefully set the platform today is my first priority.  Let's get out there and lift some shit, Jabroni!