Home stretch

PA State Weightlifting Championships are July 13 in York, PA.  Sign up if you haven’t and email letting me know that you are going!

Savor every training day this week as this is the last time we will train in the cafeteria.  The summer will be spent training all over Philadelphia in different sites and most of it will be outdoor until Steelworks CrossFit becomes a reality.  Stay tuned…

In other news, the muscle of the day is the gluteus maximus, one of the major prime movers of the posterior chain!


The glut max originates on the posterior superior illiac crest, as well as the posterior surface of the lower part of the sacrum and the side of the coccyx.  It inserts into gluteal tuberosity of the femur.  What this sucker does is major extension and external rotation of the hip.

Jeremy Emami returned back into the bosom of The Movement Program and walked away with a 10 pound high bar back squat 1 RM PR at 260#.  Welcome back, Jeremy!

We started off the day hitting some hi hang cleans and jerks, then squatting three sets of five from the high bar, and then a longer conditioning workout of pistols, pushups, and broad jumps.

Rest up.  Class will be held on Wednesday and Thursday of this week.  MIKE SNYDER:  Have fun in Montreal this summer!  You’ll be missed!



Self myofascial release / dynamic warmup

1 Round Clean and Jerk:  5 Front Squats, Lift off Transitions, Rack Delivery, Jerk Step Throughs, Punch and Catch Progressions.

Barbell Mechanics

2 High Hang Cleans + 1 Jerk

6 sets @ 65% 1 RM Clean


High Bar Back Squat

3 x 5

Sets across @ 65% 1 RM


15 Min AMRAP

8 Pistols

10 Pushups

15 Meter Broad Jumps


Stir the Pot

3 x 10 each direction

Palloff Presses

3 x 3 x 10 Second holds.

6-17-13 MOVE1 6-17-13 MOVE2 6-17-13 MOVE3 6-17-13 MOVE4 6-17-13 MOVE5 6-17-13 Scores




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