Ya’ll are gonne love this one...

Mike,

When you are doing your squats down to a box, are you using the box as a means to get down to a consistent depth each rep and exploding up as soon as you touch the box, or are you doing "box squats" where you actually sit right down on the box before exploding up again?  Just curious, as those are two very different things.

Also, how do you find the front squats after the partial deads?  Better than back squats obviously, but still! 

Love the alternating sets of front squats and plyo jumps.  Stuff like that will make you (even more) POWERFUL. 

Please keep posting your workouts, as they are interesting and inspirational, although I still think most of us would be better served by dividing any one of your workouts into two separate workouts!

BTW, what's your goal for the open stone (16-17 lb.) in 2007? 

BAAB,  Go 50 and get it over with, you got it in ya.  The Stewart can do it.......

The key is getting lighter stones 14lbers to go far in practice.  If you can throw a 14# stone 50 in practice you can throw a 16 that far in a comp.

Speed baby Speed.

Roy - the Stewart has got me clued in on the lighter stone thing...and I know I'm too deliberate in my spin...looking for psycho speed this year............P- Been there  - been doing Russian twists this year so this didn't hurt my gut at all.

Speed Baby Speed....got it!!!

 M.B.- I'm throwing the 56 until KC .  Need a 16' @ 45 plus to SECURE a membership with the Silverbacks .  Sun line-up (TEST DAY) standing 35 LB MED BALL FOR HT., STIFF LEG DEADs 405X10, HURDLE JUMPS X3 @ 36" OVER 10' FOR TIME and 18 lb SHOT STANDING ( NO REVERSE ) .  Timm/Pulc- it appears your training for the standing wt over the bar.  It's good to have ya back. 

PS - Did the Timmermans from the bottom position @120 w/ the SAFETY SQUAT BAR , 3x10 - YOU WANT SOME BIG STRONG HIPS , THESE WILL DO IT.  If UT has the 5' ss bar try it - a bit more control.    

Coach Mac- learned from Markie Valenti that dropping below 80% of peak makes the climb back up too difficult(or impossible) - especially for masters - couple of times a year you can push to the 100% for something big , then back off and recover to the 80%. I've spent last year doing more 80% workouts more often and didn't improve. This year it's a 100% workout followed by another WHEN I'M RECOVERED - not before. For example , after that last workout(Thursday) I will do some driveway speed work today(Sunday) focusing on the jumpshrugs and snatches-gonna shock body w. something completely different. I'm getting muscle growth in my thighs/torso like I haven't seen since the '90's - I guess it takes brutal 100% workouts followed by adequate rest to continue to grow after 40+.And you've gotta have a very strong BACK-OFF BUTTON that you push at the first sign of "approaching pain/overtraining" - because injuries after 40 can kill a whole season...............The Stewart - I have always stood for 56 wob - I'm only a 42 spinner (and I started spinning to TRY and find  way to beat you at something- so it's really your fault all along)- One of my goals this year is to scare hell out of 16' and join you and the Hack up there in that club.Pulls/Timm's are gonna be the path - plus, they just make me feel springy/athletic. Throwing the 56 is the best training for ripping hell outa a 42 - feels like a BB....How did those hurdle jumps feel on the knee? I'm gonna stick w. the jump up/step back down to save knee joints -  I do a little hop before jumping up on box to keep the stretch reflex working.Walked by the garage yesterday and started to get that "It's time to throw something" feeling ................................ Did Wee Willie's 3 x 10 hammer winds each way yesterday to loosen up/active rest my poor core after all those fronts - I suggest all us Am's do this - the effort involved in making yourself wind the WRONG way and stay relaxed w. decent form made winding the RIGHT way feel easy. Recommended.

That is what we need, all the top people giving Mike more ideas on training as he is not gifted enough by god.  You said you loved me Roy.  And he spins, is that not enough Don? 

I know McGoldrick is legendry, but as soon as his record was broken they quit keeping it.  Was that bad? 

17' on my mind.  Shooting at Shammy for it.  Mike has me fired up, Fronts, cleans, partial fronts on the menu tonight, then some chick stuff. 

I hear leaving the bodies where they fall is an excellent warning to others. 

Actually, that's not my style and I'll leave the professional answer to Steve.  I'd love to hear his answer though, because the same thing happened to me last week - two skinny guys stood about two feet away from the end of my bar talking for 10 minutes straight while I'm doing cleans.  I limited myself to a pointed look or two, but didn't do anything else as it would have been their problem if anything happened.

Myles,

Had a similar episode last week.  Got tired of the basement for a night and after I finished my cleans (no gyms have bumbers around here) I went to the local gym for some bright lights, front squats, deads and Vierra core crushers.  While doing the core crushers I had to stop mid-movement several times to keep from smacking the chronics in the head as they walked real close.  Really breaks the movement up and if there weren't mirrors everywhere they would have got a smack without me knowing they were there.

Merry Christmas to you and the family by the way.  God Bless!

Chris Cook