Three Suggestions From Your Welded Coach

By: Jacob Wellock


Number One: Encourage Other Members


One of the most important things in the Welded community is the community. One of the best ways to develop relationships and make others feel good about what they are doing. That does not mean you necessarily have to be yelling at someone to finish their workout, unless that is what you like. It could be complimenting someone on their performance or telling them good job after they are done.


These simple little things go a long way, all you have to do is make a slight effort to make that person feel better about their workout and can even be a highlight or the highlight of their day.


Number Two: Stop Using Too Much Chalk


A big pet peeve of lots of coaches all different shapes and sizes is when someone uses too much chalk. Some people use WAY too much of the stuff like it is cocaine for their hands and it is the only way possible to go faster in a workout.


Now I am not saying that it is something that you do not need, because it can be very helpful. But when you are putting it on between every three toes to bar, something is not right. Not only does it create a mess unless it takes away from your time in the workout! Let’s just say that it takes you 5-7 seconds out of your workout every time you chalk up in a 10 minute workout and you chalk up 7 times. That would come out to 35-49 seconds in your workout. If you do the math, that is a lot of time! That does not include the rests you take during the workout. Now I know that quite a few of you use that as your rest, but if you break that habit and focus on the task at hand, that could be the difference in you beating your friend or having the fastest time of the day!


So next time you thing about chalking it up, think twice. You could make a coach very happy and more importantly…you can break your hand cocaine addiction…break the addiction, it’s because we care.


Number Three: Do More Mobility


This is probably the number one thing that 90% of everyone in the gym is not doing or doing wrong and 100% of the gym is most likely not doing as much as they think.


One of the most important reasons to mobilize is because it gets your joints prepped for the task at hand and increases flexibility. If you are crazy stiff and you are not doing any mobility, then you are just punching yourself right in the face. Does that sound fun? Yeah, I didn’t think so.


This can include your pre-mobility, getting whatever is stiff on you to loosen up before we do our normal warm up, because you probably need a little extra. This also includes the post workout mobility, possibly one of the most important times to do it. You are warm and loosened up so you can really get after it. Last but not least, is at home mobility, when you take the time to work on yourself at home it helps greatly with your recovery. We all know that being recovered helps you with your workouts and helps you to feel better, so get off that couch and mobilize that ass! Everyone needs it and if you don’t think you do, you are probably wrong and sitting that ass on the couch.


These are the three things that I see to be most common in the gym that people are either doing wrong or not doing at all. If you are not one of these people ever, than you my friend are a wizard and we love you for it. Keep being you boo-boo. If you are not one of these people, than you are clearly not a wizard and you should try to be like one because wizards are badass.







Warm Up:

2 Rounds:

10 DB Thrusters, 45 sec goblet squat hold, 15 V-Ups

Finish with 15 PVC PT, 1 min Hip capsule stretch each side



5 Sets of:

3 Front Squat + 1 Thruster (Every 90 Seconds)

Lean: No Strength




13 Minute AMRAP
4 Power Cleans 155/105
8 Hand Release PU
4 Front Squat 155/105
8 Toes To Bar


Adv: Handstand PU



Welded Lean

5 Rounds for Time:
40 Double Unders
30 Cal Row
20 Cal Bike
10 Cal Ski


Mobility of the day: Quad Smash (pg. 325)

Improves: Hip Function, Knee, hip and low back pain




Strengthen & Lengthen

6 to 7am

5:30 to 6:30pm




Pistol practice

Weighted step ups

Weighted lunges