http://www.youtube.com/watch?v=rzVx2Bl-Qbs 2-3 sets each - Distance of 30-40m Forward running with Javelin Cross-overs with javelin Continuous impulse with javelin Drills to help coordinate and increase runway speed with the ...continue reading

http://www.youtube.com/watch?v=lg58TcEJn7Y We test each year our max lifts to see how we have improved Watch Part 1 2012 Pull-Over 2 rep Max: 254.7lbs - 117k Power Clean: 291.5lbs - 132.5kilos Front Squat: 335lbs - 152.3kilos Vertical (*not shown): 28" - 71.12cm Prior Maxes Pull-Over 2 rep Max: 231lbs - 105k Power Clean: 275lbs - 125kilos Front Squat: 300lbs - 136.4kilos Vertical: 34" - ...continue reading

http://www.youtube.com/watch?v=3gJro1KKohw We test each year our max lifts to see how we have improved Watch Part 2 2012 Snatch: 209lbs - 95kilos Back Squat: 415lbs - 188.6kilos Bench Press: 320lbs - 145.5kilos *typo - failed attempts in snatch are at 214.5lbs not 241.5lbs Prior Maxes Snatch: 187lbs - 85kilos Back Squat: 360lbs - 163.6kilos Bench Press: 300lbs - ...continue reading