Old cycles that I never posted

4 Weeks

For the EMOMs on monday and wednesday do at least 90% but do 100% if you can.
Monday
5x1 power snatch+1 snatch AHAP
Work to a max power snatch for the day
10 min EMOM
2 snatch @90% of your power snatch max for the day
3x8 panda pull
3x3 tall snatch
3x8 shoulder press+max unbroken push press  

3 rounds
12 pendlay row #65
2 min plank

Tuesday
10x10 back squat totally controlled. This should be at about 80% intensity.

10x10 deadlift 80% intensity

10 rounds
5 pull ups strict
5 ring dips strict

3x10 Overhead lunge this is the same as last week i want the new position you've gained to become permanent

Wednesday
5x1 power clean and jerk+1 clean and jerk AHAP
Work to a max power clean and jerk for the day
10 min EMOM
2 clean and jerk @90% of your power clean and jerk  max for the day
3x8 clean lift off. Lift off floor .5 inch and hold for 5 sec. Go heavy but only as heavy as you can while only lifting off the .5 inch
3x3 tall jerk
3x8 push jerk

3 rounds
Overhead hold 95# for 1 min then straight into max push jerks with a SOLID lockout
Rest 1 min

Friday
No maxing just hit the following reps and percentages for both snatch and clean and jerk.
2xthrough
10@80%
5@85%
3@95%
That means you work all the way through with snatch then you start over and do it again with snatch. Repeat with clean and jerk.

5 MIN AMRAP
mountain climbers

Saturday
3x AHAP
A 8 shoulder press
B 18 bent over row

3x
A 8 barbell curl
B diamond push ups

10x10 bench
3x3 front squat

4 Weeks

Monday

12 min EMOM
3 power snatch@ 80% of your max for that day
3x10 snatch high pulls 3 sec pause just below knee. (Explode after the pause )
3x5 muscle snatch
3x8 BTN push press

3 rounds
30 wide grip pull ups
50 sit ups

Tuesday
10x3 Box squat (box at parallel)

5 rounds
1 minute all out run
20 burpees

3x10 Overhead lunge (the focus is for you to get the bar back over your heels but with your head through the arms and your spine not extended that means you have to keep your abs tight the whole time)
5x5 good morning
3x8Shoulder press
3x20 Clam shell each leg (use your sling shot)

Wednesday
Work to max power clean and jerk (anything above parallel counts as a power. Remember though you don't want your feet any wider than they would be if you were squatting)
12 min EMOM
3 power clean and jerk@ 80% of your max for that day
3x10 clean high pulls 3 sec pause just below knee. (Explode after the pause )
3x5 tall clean
3x8 push jerk

3 rounds
30 wide grip pull ups
50 sit ups

Friday
No maxing just hit the following reps and percentages for both snatch and clean and jerk.
2xthrough
10@75%
5@80%
3@90%
That means you work all the way through with snatch then you start over and do it again with snatch. Repeat with clean and jerk.

100 toes to bar

Saturday
3x
A 10 Stiff leg dead lift
B 30 sec L-sit from pull up bar (try to go the full 30 sec unbroken if you can't just accumulate the time)

3x
A 8 hip thrust 3sec pause at top
B 1 min plank (try to go the full 1 min unbroken if you can't just accumulate the time)

3x10 bench

Only do this if your hip is not bothering you
21-18-15-12-9-6-3
Thruster at 65
For a set to be completed it must be unbroken. If you fail a set it must be re done

If your hip hurts do the same rep scheme but with push press focusing on getting your head through.

2 deload days
Friday
30 snatch 5 sec to knee then explode
40 btn snatch shoulder press
30 snatch balance
50 v ups

Saturday
30 clean 5 sec to knee then explode
40 tall clean
30 half squat pause (squat to just above parallel and hold for 3 sec)
50 hollow rocks

4 Weeks
Monday
5 minute EMOM
3 snatch 75%
5 minute EMOM
2 snatch 85%
5 minute EMOM
1 snatch 90%

3 rounds
21's Snatch grip RDL
30 GHD back extensions
15 OHS @ 80% snatch max
Then
100 sit ups

Tuesday
5 minute EMOM
3 clean 75%
5 minute EMOM
2 clean 85%
5 minute EMOM
1 clean 90%

3x5 Clean deadlift 3 sec pause at center of knee cap (bar is the think was of a credit card from your lets the whole pull)

4 rounds
8 Front squat
12 Back squat
16 Inverted ring rows (hang rings from pull up bar then prop up feet so they are slightly higher than you hands, like and inch or two. Then it's just like a ring row....but way harder)
*Squats must be unbroken

Sprints
40 seconds on 20 seconds off
8 rounds
Then
3 min plank

Wednesday
5 minute EMOM
3 jerk 75%
5 minute EMOM
2 jerk 85%
5 minute EMOM
1 jerk 90%

3x10 shoulder press (hold for 2 seconds at the top every rep)
3x8 BTN push press (hold for 2 seconds at the top every rep)
3x10 triceps kickback (hold for 2 seconds at the end every rep)
3 minute tabata
Shoulder press
3 minute tabata
Push press
3 minute tabata
Push jerk
Use no more than 55lb for the these tabatas these are meant to be done back to back to back with no rest. If you set your tabata timer to 18 rounds you will just do 6 rounds at each station

5minute dead bug the entire spine must stay in contact with the floor the entire 5 minutes. That means you shouldn't be able to fit anything between your lower back and the floor.

Friday
No maxing just hit the following reps and percentages for both snatch and clean and jerk.
2xthrough
10@75%
5@80%
3@90%
That means you work all the way through with snatch then you start over and do it again with snatch. Repeat with clean and jerk.

100 toes to bar

Saturday
All are AHAP except bench
5x10 Hip thrusts (drive through quickly then lower as slowly as possible at least a 2 count)
5x8 Reverse lunges back rack
5x5 Back squat
6x10 Bench press (smooth and perfect this should be about 70% effort. We are looking at keeping all sides of the joint healthy here)
5x8 Bent over upright row (you should be about half way between a bent over row and an upright row. The bar will make contact at about the bottom of your sternum.

Deload week

Monday
30 Snatch (5 sec pull from floor to power position then explode.) Hit all three positions on the way back down between reps
20x 1 muscle snatch + 1 OHS
10 full snatch
40 BTN Snatch press
30 OHS
100 Sit ups
50 V-ups
25 Hollow Rocks

Tuesday
40 3 position clean w/3 sec pause at each stop. (Hit all three positions in the way back down between reps.)
30 Tall clean
20x 1full clean+3 1 and 1/4 squats
6 min wall sit

Wednesday
50 tall jerk
30x1 Halting jerk+2 shoulder press (3 sec pause at the bottom of dip) do the 2 shoulder press while in the split position
20 Split jerk
30 Push Press (4 sec negative)

Friday
40 3 pos snatch  (3 sec at each stop)
40 3 pos clean 3 sec at each stop)
40 Pause front squat (3 sec at the bottom)
30 OHS

Saturday
Rest

4  Weeks
The volume is quite a bit lower this time. That means you are working for quality above all else. Follow the percentages and reps the first week. The second week cut snatch, clean, and jerk reps in half and drop back 10-5%. All the rest of the movements cut 20% from the weights of the previous week. Week three go back to everything as it is written. Week 4 will be your deload week.

Monday
10 min EMOM
2 snatch@85%
Then
Snatch 3x1 90%

4x5 snatch dead lifts (should be about 10%-20% above snatch max)

3x5 overhead squat AHAP

3 rounds
30 ghd sit-ups
30 ghd hip extensions

Tuesday
10 min EMOM
2 clean @85%
Then
Clean 3x1 95%

5x3 front squat AHAP (all sets at same weight. That means you will progress up to about 95%ish before you start counting any of them)

5x5 stiff leg dead lifts

Wednesday
3x8 push press
3x8 shoulder press
3x8 bent over barbell row
3x8 box step ups (bar on back)
3x8 triceps kickback (band)
5 min AMRAP
overhead lunge 105 lbs

Friday
Max day
Warm up then you only get 3 attempts.
4x20 reverse hyper
5x8 glute bridge (on your sled thing)
Saturday
Jerk
10 min EMOM
2 jerk@85%
Then
Jerk 3x1 90%
5x8 jerk lunge (8 reps each leg is one set. Step out into a jerk position and don't drop the back knee)
3x3 push jerk+1 thruster
10 40 meter sprints
200 sit ups

So I've been lazy the last two cycles and haven't posted them online.....

So I have sucked at position these. Sorry to anyone who might have been following them.

This was the most recent one
Monday
5x3 snatch, 2x1 snatch
5x5 power snatch
5x3 muscle snatch 
5x10 snatch deadlift AHAP
5x8 zotts press

Tuesday
5x3 clean, 2x1 clean
5x5 power clean
5x3 tall clean
5x8 clean pull
5x8 1-1/4 squats

Wednesday 
5x8 Push press
5x20 Hip extensions
5x10 Banded hamstring curls
8 rounds
TABATA Sprints

Friday
Max out 
3 min Russian twists
3 min curl up 3-1-3

Saturday 
5x5 split press
5x3 tall jerk
5x3 jerk, 2x1 jerk
Back squat
2x10
2x8
2x6
2x4
2x2

This was the cycle before
Monday
15 min 3 pos snatch
10 min 3x2 snatch
10 min 5's panda pulls
15 min 21's RDL snatch grip
10 8's BTN snatch grip push press

Tuesday
15 min 3 pos clean
10 min 3x2 clean
10 min 3's high pull w/3 sec pause at knee
10 min 5's bent over row 
10 min 3x4 7 sec paused front squat

Wednesday 
15 min 5x8 deadlift 
10 min 4x8 reverse hyper
10 min 
A 3x21 barbell curl 
B 3x21 shoulder press
5 min 3x10 hip abduction
8 min 10x 40 meter sprint
10 min 200 sit ups or 150 v ups

Friday
Max out 
7 minute AMRAP
plate burpees 

Saturday
15 min 3's jerk
10 min BTN 5's jerk
15 min 2's tall jerk
20 min 
Back squat
5x5
3x3
2x2
Work to 10 RM back squat

Strength cycle 3/7-4/2

Here's the new strength cycle that will take us through the beginning of April. 

Monday

5X3 clean

2x2 clean

2x1 clean

5x5 front squat

3x3 clean deadlift w/ 3 second pause at knee

Tuesday 

5x3 jerk

2x2 jerk

3x 3 front squats+1 jerk

Metcon

4 rounds 

15 lunges (one leg, switch legs each round)

20 push ups

30 v ups

Wednesday

5X3 snatch

2x2 snatch

2x1 snatch

5x5 overhead squat

3x3 snatch deadlift w/ 3 second pause at knee

Thursday

Rest Day

Friday

Max day

1.5 mile run

Saturday

3x10 weighted pushups

3x30 banded ham curls (each leg)

3x8 push press

3x8 shoulder press

Metcon

Mystery 

Consistency and legs

Monday

20 min EMOM 1 snatch+2 OHS+2 BTN snatch grip push press

15 min 3 muscle snatch+3 tall snatch

10 min 3xsnatch grip 21's

Mystery metcon

Tuesday

15 min 5x1 split jerk work up to max for the day

15 min EMOM 3 push jerk at 85% of previous movements max

15 min 3x5 thruster 

10 min AMRAP

30 sit ups

20 squat jumps

Wednesday 

20 min EMOM 2 clean+3 front squat @80%

15 min 3 power clean+3 high pull

10 min 3x5 lift off (1 inch pause for 5 sec)

10 min AMRAP 

12 deadlift+9hang clean+6 push jerk

Friday

20 min Max snatch

20 min Max clean and jerk 

5x2 front squat

Saturday

5x5 bench

5x5 shoulder press

200 sit ups

5min plank

Hypertrophy and conditioning cycle

This will be a fun one. Some higher reps and a few lung burners just to keep us warms in the subzero temps!
12/28-01/23 
Monday

15 min 5x3 snatch

15 min 5x5 power snatch

10 min 4's panda pull

10 min 10's snatch grip shrugs

Mystery metcon

Tuesday

15 min 3 front squat+1 jerk

10 min 5x5 push jerk

15 min 5x3 front squat+push press+back squat+push press

10 min 5x5 shoulder press

10 min

5 rounds

     A 1 min plank

     B 1 min mtn. climber (knee to opposite elbow)

Wednesday 

15 min 5x3 clean

15 min 5x5 power clean

10 min 4's clean deadlift 

10 min 8's clean pull

10 min AMRAP 

5 thrusters 135/95

10 push ups

Friday

20 min Max snatch

20 min Max clean and jerk 

AFAP 200 sit ups

80 Russian  twist 

5 min 3rd world squat 

Saturday

15 min 

     A 4x8 narrow grip bench

     B 4x10 bench press

15 min

     A 3x20 jumping lunges 

     B 3x10 HSPU (free standing if possible)

15 min 5x5 back squat

15 min 3x3 back squat 

Strength and Consistency cycle

First off this cycle carries us through Christmas (11/30-12/26) so "Merry Christmas you filthy animals." Second start eating more of everything because you'll need it! We are trying out a a bit of a different format this cycle switching the max day and the accessory focused day. We also are going to be incorporating some more plyometric based movements for the purpose protecting the joints from constant loading. I'm excited about the next four weeks so get fired up, (you'll need that fire to keep warm in the dungeon.)

Monday

15min EMOM snatch @78%

10min 2's power position snatch 

10min 8's hang snatch grip high pulls

10min 8's snatch grip 1st pull

15min AMRAP

10 push ups

20 sit ups

10 tuck jumps

Tuesday

15min work up to a heavy jerk double

15min EMOM 3's push jerk @70% of jerk double. 

10min tall jerk 5's

15min

          A 3x21's shoulder press

          B 3x21's barbell curl

5min plank

Wednesday

15min EMOM clean @78%

10min 2's power position clean 

10min 8's hang clean grip high pulls

10min 8's clean grip 1st pull

10min 3x10 good morning

Friday

Max out Friday

Followed by a short metcon

Saturday

10min

          A 3x10 landmine press

          B 3x10 bent over row

10min

          A 3x15 toes to bar

          B 3x20 squat jump

10min 3x8 front squat

10min 3x8 back squat

150 sit ups

500m row sprint 

Hypertrophy Hybrid Cycle

Now that we've gotten a bit of conditioning in and have shaken up the stimulus a bit it’s time to lay down some more protein in those ol' muscles. This will be a kind of a hybrid hypertrophy cycle (I'm using that word loosely). We will spend a bit more time under tension, but we will also continue to hammer consistency and precision in movement.
(The odd weeks snatches and cleans will be doubles. The even weeks they will be singles.)

Monday
15min snatch doubles
15min hang snatch+snatch+snatch balance
15min
          A 5’s BTN Snatch push press
         B 3’s Sots press
15 min (not a super set)
4x8 deficit snatch dead lift (4")
3x2 snatch deadlift 2 sec pause at knee 

Tuesday
15min 1 power jerk+2 split jerk
15min 5’s weighted step ups
10 min 3 shoulder press+ME Push jerk
10min 3's split position BTN push press
10 min
           A 3x8 barbell curl
           B 3x20 ab roll up 1,3,1 tempo

Wednesday 
15min clean doubles
15min hang clean+clean+front squat
15min 3's clean pulls (as slow of a negative as possible on the last rep)
10min 
          A 3x10 cycle jumps (each leg)
          B 3x5 narrow stance front squat
5 min max flutter kicks

Friday
15 min
          A Bench 4x10
          B Pendlay row 4x10
15 min
          A Pull ups 4xME
          B Chin ups 4xME
15 min
          A Handstand push ups 4xME
          B Pull shrugs 4x10
-------------------------------
100 burpees (these must be completed during the Friday workout. You can break them up and disperse them however you like. If you don't finish them try not to look at yourself in the mirror you will feel too much shame..... Just kidding. Don't try and weasel out though.)

Saturday
30 min
Snatch and clean and jerk max 
30 min
Back squats
2x5
2x4
2x3
2x2
2x1
2x2
2x3
2x4
2x5

Conditioning cycle

This cycle will begin Oct 5th and end Oct 31st. You will notice that this cycle is drastically different than the last cycle we just competed. Our last cycle was focused on the fact that we had a large number of pole competing in meets. Now we are effectively in an offseason since no one wants to pay to go to the American Open.
That being said we will be working on a little more GPP this cycle. We will give your joints a little bit of a rest (relatively speaking) and get your heart rate uncomfortably high. Those of you who are going to the State Championship will be fine to jump in to the cycle on the 12th so don't have an aneurysm when you see this.

Special notes to REMEMBER

• All the P's in the acronyms stand for PERFECT not possible 
• Each set must be perfect to move on to next set. For example let's say I am on my first set of 5 for my 5x5 snatches. I do 3 perfect snatches and my 4th one is crap. Even if I make the crap snatch I still have to start the set over and complete 5 perfect reps. If you're just not feeling it that day and it's not coming together at 80% then feel free to drop back a little on the weight. The goal though is to end up with at least 25 perfect snatches or cleans at 80% by the end of the cycle.  
• Remember if you are lifting somewhere without a coach you have to budget your time since this cycle doesn't have time domains. (Don't worry they will be back) After your warm up each day should take no longer than 90 min so keep that in mind.
• Don't think just feel.
• Presence is intensity.

Monday

5x5 snatch 80%

3x3, 3x1 hang snatch 3's 70% 1's at 85%

5x3 snatch balance set1 60% set2 75% set3 88%

21's RDL snatch grip deadlift AHAP

Tuesday

5x5 clean 80%

3x3, 3x1 hang clean 3's 70% 1's at 85%

10x10 clean pulls w/ 3 sec pause at knee AHAP

3x Max effort overhead hold at 55% of jerk max (jerk grip)

Wednesday

5x5 split jerk 80%

4x8 push jerk AHAP

3x8 Kang squats AHAP

3 rounds

10 box jumps 

20 clapping push ups

10 Shoulder press @ 60%

Friday

5x5, 3x8 front squat AHAP (Focus on perfect posture)

AFAP

20 clean&jerk @ 60%

20 snatch 60%

3x 500 meter sprint

3x Max effort overhead hold at 55% snatch max (snatch grip)

Saturday

30 min Max for day on snatch and clean and jerk 

Week 1=4's week 2=3's etc

15 min 5x5 overhead squats

4 rounds 

20 pull ups

30 burpees 

40 sit ups

The Eternal Revolution

Weightlifting is a physical manifestation of what I call the "Eternal Revolution." When I speak of revolution I don't necessarily mean a revolution like we think of when we consider Hollywood. I'm thinking of something that is much more grand, like the American Revolution and those who pushed it along.
In the beginning of the American Revolution I think that most scholars would agree that the majority of the inhabitants of the colonies would've rather just put up with the harassment of the British Government and stayed British. But there were those few who saw the truth. There were those few who saw the potential for freedom. There were those who could see the iceberg and tell you exactly how big it was. It is in their spirit that I speak of "Revolution."
The founding fathers had the ability to turn mole hills into mountains. They knew the long term consequences of the tyranny that Britain was imposing upon them and their countrymen. Even if the majority of the people couldn't see it they knew that they had to act, and so it is in our sport.
There are so many things that can go wrong at any given moment in any given lift. Let's say that while you are extending through on your pull that your shoulders end up behind the bar a fraction of a second too early. What happens? Well you probably end up with an attractive bruise on your pelvic bone, your bar path will look like you're trying to make smoke signals, and if I'm around you;ll probably get a look that says more than words.
So what if it happens ONCE or even TWICE? Well it matters because in the words of Kirksman Teo, "If you're not learning perfection you're learning imperfection." This is not something that is acceptable, and why would you want to waste your time getting worse?
Was it necessary to throw the tea into Boston Harbor? Maybe not but they got their point across and no one has forgotten it. Which is the way that we need to approach the way that we are lifting, training, and living. We are all going to make mistakes. That mistake may only result in a missed lift that literally no one sees because you are lifting alone. On the other hand it may result in a blown back and knees. So we must be hyperactive in our progress. That doesn't mean that we need to be throwing up a PR every other day but it does mean that we need to be perfecting everything that we can perfect. Your snatch may not be perfect now or ever but that doesn't mean that your starting position can't be perfect every time that you address the bar. Your clean might not be perfect but that doesn't mean your front rack can't be. For that matter your life might not be perfect or anything every remotely close to it but that doesn't mean that your commitment to excellence shouldn't be.
The fact is there will always be deficiencies in everything that we do and this is something that we should all be celebrating because we can break everything we do inside and outside of the gym into infinitely small pieces to be perfected one at a time. That's what keeps me under the bar, no matter now imperfect I am or my day was, I can be perfect at something.

The Nervous System and Weightlifting Part III: Supplementation.

The use of supplements for this discussion in it's simplest form is essentially stress management. When we go do basically anything we create a stressful environment for something in our bodies. This ranges from picking your singlet wedgie to a max clean and jerk followed by 5x5 pause front squats. Of course that means that there are varying degrees of stress and thus recovery that are necessary for the given situation. The kicker is that there is always a way to be able to get more out of what you are doing. Which I believe is the mindset for most people that are competitive in anyway. I mean if we didn't think that we could get better at what we are doing then why are we training? This goes for anything whether you plan to compete or not. Say you're just that weird old guy that shows up at handball courts and plays the high school kids occasionally even winning. You know that handball isn't going to turn your dead end job around, but the exercise and camaraderie will definitely enrich your life an help you make it to the weekend. Which is why the supplementation industry is making a killing every single day, they know you want the most out of what you spend your time on that makes you tick. In other words they want to hijack your passion because it's an easy route into your bank account.
I personally have tried just about everything that there is to try at one point or another. While I was bodybuilding I think that I bought every single product that MuscleTech makes, not to mention BSN, Muscle Pharm, Labrada, and Muscle Milk. So I decided to take a step back and reassess my supplementation strategy which had become, lets throw literally everything but the kitchen sink in there and somehow it's got to work. I guess from a certain point of view it did work. I won my weight class in the only bodybuilding competition that I ever did so that goal was accomplished. Turns out though that is about the only goal many of those companies have in mind while they are producing their products. Some of which are obviously of dubious origins, but sought to satisfy the narcism of the masses.
This is a problem when your primary goal is performance instead of physique, and recovery trumps bathroom selfies. This again took me to the nervous system for answers. Don't get me wrong a quick digesting quality protein and some solid carbs do wonders for preventing muscle soreness. I personally use SFH Pure and love it. But there is so much more to the story of moving effectively than just the condition of your muscles and tendons. If your nervous system you are essentially a wonderfully carved marionette with nothing but spider webs holding your arms and legs up, and as soon as there is any quick or complex movement the strands will give out and your ability to perform goes down the crapper. I guess you could say from the above analogy that I felt so limited by my recovery that I had become a puppet to it.
So how did I or how can any of us cut the strings and find independence in recovery instead of restriction? I'm personally not a huge fan of western pharmaceuticals so I didn't want a magic pill that would help me lift like an animal but kill me before I hit 30. I also don't like to miss training days, ever. So what is a bearded man to do?
How about ask a herbalist? I know weird right? Herbalists in the USA at least seem to be looked down upon by everyone except equine trainers. My first exposure to the idea of herbal based supplementation was while I was having a conversation with a doctor of Naturopath who mentioned that they were using the same methods he uses to diagnose people to booth race horse performance. So I figured hey if it works for horses people don't have that different of biochemistry so it could work for me too right? That was a gross simplification of the basically 2 years between that conversation with the doc and sitting down with the herbalist to put together a tincture.
I found as I talk to people in the herbal world that they are very willing to share their knowledge with just about everyone that will listen. But because of the lack of available information to people who care, and lack of flashy commercials few people seem to take them seriously. Oh yeah excluding, Russians, Chinese, and mommy bloggers. Excluding the mommy bloggers the Russian and Chinese combo seem to make up a large number of podium spots not that I'm inferring anything.....
Nitty gritty time. These herbs that are used for increasing performance are called adaptogens. Adaptogens are herbs that when used help to bring the body back into balance, or you guessed it, adapt. Adaptogens were formally discovered by Israel I. Breckhman a Russian research pharmacologist and physiologist. Although his discoveries had been made earlier the bulk of the research wasn't made available outside of the Soviet Union until much later. In reality though most of the research that he did was just formalizing traditional uses of many different herbs that had been used for thousands of years and "stacking" them if you will to boost performance.
What is unique about adaptogens is that instead of "giving" your body everything to skip steps and boost performance like say steroids, they simply facilitate by creating a favorable environment. Which means instead of contorting your biochemistry to fit into a mold imposed by stress like basically every banned substance adaptogens adapt the environment of your biochemistry to break the mold and thrive independently of stress. (Most info found here)
So the question is if these compounds are so effective then why aren't they used more? First of all they are used very extensively in basically everywhere that is on the same side of the world as Asia. Reason 1 we live in a consumer world. If there is something good or useful most people assume it will be available in flashing packaging on a store shelf. Reason 2 is related to reason 1 people are sheep. They follow crowds and quite simply because of the pharmaceutical infrastructure it is easier to produce the types of supplements that are currently flying off of shelves and few people want to disrupt that. Granted there are a couple companies that are selling basically Breckhman's formula but they are either super expensive, or very hard to get because they must be ordered from crazy places, or they are un willing to share the level of dilution of their products. Let's say that you did just buy exactly what Breckhman used in his formula and used it. I have no doubt that you would see impressive gains but also great improvement in cognition. But this is where a herbalist comes in very handy because everyone is different. Everyone has different needs because of their respective deficiencies., which is actually very exciting. That means the collective wisdom of thousands of years of traditional eastern medicine, compounded with Breckhman's performance based research from 60 years ago, are culminating now in individual personalized formulas available to anyone with access to an herbalist.
 So now for my personal experience. The first single herb that I used that is an adaptogen is Eleuthero Root which is sometimes referred to as the the king of adaptogens. This herb while it has some anabolic properties works wonders on the nervous system. I found that most of the time in my training when it was less than what I thought it should be it was because by head couldn't keep up with my body. In other words my focus under extreme pressure was less than laser like. Eleuthero root helped to mitigate this immensely. What ended up happening was that instead of my mind crapping out and my resolve withering under punishing loads,was that I was able to push my body to places it had not been before. I guess that was one thing in between that two years that was pretty noteworthy. That was when I actually approached my brother about putting together a formula which was more far reaching as to it's effects. It's definitely paid off in performance, recovery, and body composition. In other words number have went up and quality of life has improved as well.

Since access to those who are knowledgeable and skilled in adaptogens is very limited we want to make this available to more people because of the experience I've had. Contact me if you would like the opportunity to give it a shot.

Competition Prep 6 week cycle.

Reps for accessory movements per set are as follows. Unless otherwise written or specified. (Full complex counts as one rep)

Week 1=4

Week 2=2

Week 3=3

Week 4=2

Week 5=1

With the above rep scheme laid out you will be working up to AHAP (AS HEAVY AS PERFECT). That means perfect if there is an elbow bend that shouldn't be there, or a stumble, or an illegal press, or poor posture/positioning you will not go up in weight. If you do so help me you will literally vomit your soul out from copious burpees. Yes you will clean up your own soul vomit...

Monday

20 min 5x1 snatch (3rd attempt should be your opener for those going to University Nationals) 

10 min Muscle snatch

15 min Snatch deadlift+panda pull w/3 second pause at knee. 

15 min BTN snatch push press w/2 second hold at top

80 v-ups

Tuesday

20 min 5x1 clean and jerk (3rd attempt should be your opener for those going to University Nationals) 

15 min Clean pull from floor first 7.5 min control weight on the way down. Second 7.5 min weight may be dropped to the floor

15 min 3 Front squat+jerk

10 min split position squat

100 sit ups

Wednesday

15 min front squat 

15 min back squat

15 min jerk (since you will be gradually increasing weight start with push jerks then go to split when the weight necessitates.)

10min

A Pendlay row 

B Upright row

C 8 wide grip pull ups

10 min snatch @ 60% of max

If you are headed to nationals this day will be be slightly different. I will talk to you individually about what you'll be doing. 

Friday

15 min BTN push press

15 min 3 dips+Power jerk w/3 sec pause in dip

10 min 6's seated good morning

10 min Clean and jerk @ 60% of max

50 Stick sit-ups

Saturday

3x1 snatch up to max

3x1 clean and jerk up to max

3x3 3 sec pause front squat 

The week before U Nats' (week 6) will be a deload week. 

That will be posted the Saturday before the week starts.

Those of you going to State will have a few differences in what you are doing which I will go over with you.