Always an exciting day when we bust out the rings! Great job on progressing with the Muscle Up. Additionally, your quads may have notices we've up'ed the volume on our air squats the last few weeks. As a gym we are moving so much better and that's a testament to the hard work that all of you have put in. Enough mushy stuff, onto the fitness.

Snatch Grip Deadlift

3 - 3 - 3  -3 - 3

- Then -

10 minutes to work up to a heavy single on Hang Power Snatch

then 7 min EMOM

3 H. Power Snatch + 1 OHS @ 80% of the heavy single established

More Squatting...  Yep. We're "greasing the groove" or synaptic facilitation.


The premise of this training technique revolves around the concept Pavel Tsatsouline came up with:

Specificity + Frequent Practice = Success.

Contrary to the belief of most Western bodybuilders, who believe strength comes purely from larger muscles, the Russian philosophy is that in addition to strength being somewhat correlated to muscle size, strength is also a learned skill.

Like with any other skill, the ‘skill of strength’ should be practiced, because as we all know, practice makes perfect. Russian, Bulgarian and other former Eastern bloc powerlifters and Olympic lifters made use of this  technique. They dominated these sports for years, proving it may definitely have some merit.