Shannon Strength Training

Team — take the words above to heart. Meditate on them. Do the common things uncommonly well. Work hard at being great at the things other people take for granted. 

Patience leads to perseverance. You must begin how you intend to end.

Training for the day:

It’s snatch 1RM day. I’ll take 30-45mins to find a current 1RM. Should be a fun morning. Read Donny Shankle’s take on the worlds fastest lift.

Some good thoughts from the article:

Sometimes you beat the bar, and sometimes the bar beats you.

The golden rule in weightlifting is being able to hold your back straight.

Once you have the physical tools for the snatch, the mental battles begin.

You train to stay on your heels off the floor, and somehow get pulled to your toes. You train to keep the bar close to your body during the pull, and somehow it gets away from you. You train to get under the bar as fast as possible after you reach the finish of your pull, and for some reason it feels
like you’re moving so slowly you could recite the goddamn preamble to the Constitution. The lift on occasion can feel like a quagmire of zombies pulling you down while they gnaw on your face.

Let us get one thing straight: for those who are thinking of training the snatch heavy, be as decisive as a general yelling orders to his troops. Move once, like you mean it, and get to the point—the point being get your ass as low to the ground as possible. In the process of things to come, be prepared to drop the bar on yourself hundreds of times, develop aches in places you didn’t know existed, and go through countless rolls of tape to keep the flesh on your thumbs from ripping off. Weightlifting is an unforgiving sport that tests your willpower against a cold piece of steel, and the snatch loves to probe at your uncertainty.

The rest of my training for the day looks like this:

Then ive got a nice little complex of push press x 1 and split jerk x 2 – building to a tough set. 

Next up will be moderate load dead lifts at 70@ with a rep tempo of 22X1. It will be 5 sets of 3 reps with 2 min. Got to focus on speed off the floor. 

All this will be followed by heavy, strict shoulder press 3-5 reps with a rep tempo of 20X1,  5 sets, resting 2 mins then into weighted shoulder width pullup clusters. These also have a rep tempo of 30X0. The cluster of reps are 1.1.1 x 5 sets, resting 2 mins before moving back to the shoulder press. Easy day. 

Then in the afternoon it’s a nice little 20min run.

Reading and more:

Almost alone among the civilized nations of the world, the United States pursues critics of the dominant political theory with medieval ferocity, condemning them to interminable periods in prison, proceeding against them by clamor and perjury, treating them worse than common blacklegs, and at times conniving at their actual murder by the police ~ H.L. Mencken (1917)

Wall Street, Banks and American Foreign Policy by Murray Rothbard

When war comes, Dr. Paul can say: “George Washington and I tried to warn you.” by Mike Scheuer