2/2/15 – Bands and Chains… OH MY!


I had the opportunity last weekend to learn from some of the best in the business. I attended the CrossFit Powerlifting Seminar with Shane and Laura Sweatt. Shane is owner and head coach of CrossFit Conjugate and Sweatt Shop Cincinnati. He is a wealth of knowledge. I was lucky enough to share dinner with him Friday evening and breakfast Saturday morning before the seminar and I was just blown away by this guys intelligence.

Shane preaches the Conjugate Method gospel. I’m not going to get too much into the Conjugate Method right now. I’m going to keep this short and sweet. The Conjugate Method is an ever changing rotation of exercises and accessory movements that will literally keep you getting stronger and stronger. Pretty much for life. Lets put this into prespective. Louie Simmons, the creator of the Conjugate Method and owner of West Side Barbell, which happens to be the strongest gym in the world, is in his 70’s and still squats 700lbs. That’s with two broken backs, one of which was in 6 places and a laundry list of other injuries.

We’ve started implementing some of these methods into our training already. The whole “no miss” mentality. You’re going to see a lot more of these methods come across in your daily workouts. I’m going to be adding things here and there. We’re all going to become strong as hell.

If you have any questions about the seminar, please ask me.

– Joey


Workout of the Day

Five sets of:
A1. Unsupported Seated Strict Press x 3-4 reps
(sit on a bench or box without back support and press the barbell from shoulder to overhead; progress by 5% from last week’s weight)
-Rest 60 seconds-
A2. Alternating Pistols – 12-16 reps
(practice your progressions if these aren’t proficient, and if they are, add weight by holding a kettlebell)
-Rest 60 seconds-
Complete as many rounds and reps as possible in 12 minutes of:
5 Strict Handstand Push-Ups
10 Toes to Bar
15 Ring Dips
30 Double-Unders

Accessory work:

100 Banded Tricep Extensions

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