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One Las Flash Sale of 2025 – Phat Muscle Project Supplements
Before the year wraps up, we’re doing one final flash sale on all Phat Muscle Project supplements .
This is our way of saying Merry Christmas, Happy Holidays, and thank you to everyone who’s supported the gym, our coaches, and each other throughout the year.
If you’ve been meaning to restock, or try something new, now’s the time.
Details:
💥 All Phat Muscle Project supplements included
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Thank you for choosing quality, consistency, and supporting what we do here. We don’t take that lightly.
Let’s finish the year strong.
Daily Strength W.O.D. – 20 Minutes (10 Rounds for weight)
Clean Waves (Power or Squat)
Wave 1:
0 – 2 Minutes: 75% x 3
2 – 4 Minutes: 80% x 2
4 – 6 Minutes: 85% x 1
Wave 2:
6 – 8 Minutes: 80% x 2
8 – 10 Minutes: 85% x 2
10 – 12 Minutes: 90% x 1
Wave 3:
12 – 14 Minutes: 85% x 1
14 – 16 Minutes: 90% x 1
16 – 18 Minutes: 95% x 1
18 – 20 Minutes: Heavy single x 1
Athletes, welcome to week 10 of our clean cycle. As the percentages climb, you’re probably noticing exactly which parts of the lift have been holding you back — and that’s a good thing. Every rep in this cycle is an opportunity to sharpen the connection between your brain and your body.
Olympic lifting isn’t just about being strong. It’s about developing precise neurological control — teaching your brain to fire muscles in the right order, at the right speed, and with the right timing. Many of you have plenty of raw strength, yet still feel like the clean “should” be easier. That’s normal. Complex lifts depend on well-trained neural pathways , not just horsepower.
Think of it like learning to drive a manual transmission. At first, you stall, grind gears, or miss shifts—not because you’re dumb, but because the timing and coordination aren’t wired yet. But the more reps you get, the smoother it becomes until it feels automatic. The clean works the same way. Every pull, every hip extension, every catch is teaching your nervous system exactly how to move under a loaded barbell.
So don’t waste a single rep in this wave. Slow down, dial in the patterns, and let your brain and body learn to work together. The strength is already there — now we’re building the neurological precision that unlocks heavy, consistent lifts.
Power Clean (Weightlifting Variable Reps & Sets)
Squat Clean (Weightlifting Variable Reps & Sets)
Daily Conditioning W.O.D. – 10 Minutes (Time)
“Elizabeth”
21-15-9 Reps For Time…
Squat Cleans (135/95)
Ring Dips
With a running clock, perform 21 Cleans and 21 Ring Dips, then 15 Cleans and 15 Ring Dips, then 9 Cleans and 9 Ring Dips, as fast as possible.
“Elizabeth” is performed with Squat Cleans (typical Rx) but can be performed as Power Cleans as a scaled option.
Score is the time on the clock when the final repetition (the 9th Ring Dip) is completed.
Goal Times for “Elizabeth”
– Standard: 7-10 minutes
– Advanced: 4-7 minutes
– Elite: <4 minutes
Tips and Strategy
As needed, break the Ring Dips up into manageable sets from the beginning. If you go to failure on the Ring Dips, you’ll be stuck at the rings, performing singles, resting for several seconds between repetitions.
When performing Squat Cleans, break the reps into smaller sets, as Squat Cleans are more muscularly fatiguing than Power Cleans are. Try one of these rep schemes, and rest a few seconds between sets:
Round of 21: 6, 5, 4, 3, 2, 1 or 6, 5, 5, 5
Round of 15: 5, 4, 3, 2, 1 or 5, 5, 5
Round of 9: 4, 3, 2 or 5, 4
If you perform Power Cleans, aim for big sets during the rounds of 21 and 15, and go unbroken on the round of 9.
Intended Stimulus
“Elizabeth” should make you feel both physically exhausted (your triceps should be on fire and your quads–if you performed Squat Cleans–should be burning) and mentally fatigued. “Elizabeth” is highly mental, especially for athletes that don’t know their limits when it comes to Dips. You’ll constantly be walking the line between intensity (good) and burnout (bad), and that’s a tough place to be. Scale “Elizabeth” so you can get it done in around 10 minutes; but don’t scale it to where you walk away completely unscathed–it should still hurt.
Scaling Options
“Elizabeth” is a classic benchmark that should be completed relatively quickly. Decide before you start whether you’ll attempt the “RX” Squat Clean version or Power Clean scaled version/technique, then stick with it. If necessary, go lighter on the Cleans and modify the Ring Dips so you can complete the work in fewer than 10 minutes.
Step 1:
15-12-9 reps for time of:
Cleans (75/55)
Push-Ups (Any Variation. You can even Try Rings)
Step 2:
15-12-9 reps for time of:
Cleans (95/65)
Banded or Foot Assisted Ring Dips or Push-Ups (Any Variation)
Step 3:
21 – 15 – 9 reps for time of:
Cleans (115/85)
Ring Dips
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips