Strength Is A Must….

2 Jun

Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength.”  August Wilson


Today is the first day of a 12 week program designed by Greg Everett called ‘The Technique and Development Program’.  I will be doing other workouts like I promised but my main priority is to get strong and skilled in Olympic Lifting.

Day 1:

Squat 10 x 3 (10 sets of 3)

Shoulder Press 10 x 3 (10 sets of 3)

3 Sets of Assisted HSPU (no more then a 30″ gap between your hands) using bands from the pull up bar (sub max effort)

I can do HSPU, with a normal shoulder width hand placement, but normal is not allowed in my region.  I most conform to the 30″ gap or continue to struggle.  I do not like to struggle with anything!

In between sets of HSPU, do 50 DU’s.


The Press – Bill Starr


Post Weight and Reps to Comments

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7 Responses to “Strength Is A Must….”

  1. undergroundshack June 2, 2010 at 8:31am06 #

    Back Squat:
    2 sets @225#, 2 sets @245#, 2 sets @265#, 2 sets @275#, 2 sets @265#

    Press:
    3 sets at 135#, 3 sets @145#, 3 sets @155#, 1 set @165#

    HSPU: 14, 9, 10
    DU 2 sets of 50 unbroken, last set was to 70 before missing

    feeling great about where this is going to take me!

  2. mike wright June 2, 2010 at 8:31pm06 #

    Are you doing all sets at the same weight, or increase and decrease?

    • undergroundshack June 2, 2010 at 8:31pm06 #

      I increased the weight as I went, if form started to break I would decrease the weight by 10#’s in the next set
      squat weight was 2 sets at 225#, 2 sets at 245#, 2 sets at 265#, 2 sets 275#(pr for 3 reps) then back down to 265#

      press weight was 3 sets at 135#, 3 sets at 145#, 3 sets at 155#, 1 set at 165#(with a slight help from a spotter)

      I’m really focusing on form as much as possible.

      • mike wright June 2, 2010 at 8:31pm06 #

        Thanks, just got done w the presses.

  3. Aaron June 3, 2010 at 8:31am06 #

    Excellent quote! Thanks Kris!

    • undergroundshack June 3, 2010 at 8:31am06 #

      anytime Aaron! I just ordered Man’s search for Meaning and Outliers today, should be getting them by Friday!

  4. Carl June 3, 2010 at 8:31pm06 #

    Back squats Worked up to 315..not to heavy but my legs are blasted!!

    I did snatch grip push press (behind head)..worked up to 265lbs

    3 rounds: (No Time)
    AMRAP HSPU “30”..15/8/4
    Double undes 50

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