"Suffering, once accepted, loses its edge, for the terror of it lessens, and what remains is generally far more manageable than we had imagined."

- Lesley Hazelton

John Cissek is a reliable source of information about the Olympic lifts. We need to expose ourselves to as many descriptions and analysis as we can in addition to regular practice in both the clean and jerk and the snatch.



Time five muscle-ups and 50 box jumps on 20" plyo box.

Stretch/rest 20 minutes.

Time five muscle-ups and 50 box jumps on 20" plyo box.


We're interested in both times and decay rate from first to second effort.

If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up.

If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, etc.)

If you mix muscle-ups and pull-ups/dips report numbers of each with time.