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Zack Telander Weightlifting Performance Seminar at PFT

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Saturday, December 29th at PFT

This is a 2-hour seminar for all levels of athletes and coaches. Bring appropriate lifting attire.

12:00 -12:15 Bottom/Catch Position

12:15 – 12:45 Turnover/Barbell Fixation

12:45 – 1:15 Start Position/First Pull

1:15 – 1:30 Jerk Technique

1:30 – Full Lifts

Sign Up Link:

Zack Telander

Organizer of Methods of Improving Weightlifting Performance


Zack has been a weightlifting coach for 5 years and is the current strength and conditioning coach for the Texas A&M Rugby Club. He opened up his barbell club in Chicago in 2015 then switched his focus to sports performance in 2016. He worked with Northwestern University Strength and Conditioning and Texas A&M Strength and Conditioning. In this period of time he learned the intracacies of programming, coaching, movement screening, and all other aspects of athletic performance. Zack is a competitive weightlifter himself in the 109+kg weightclass.

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Student Athlete Strength and Conditioning

Winter Session #2- Three Weeks Free!!

This January we will be running the second winter session of the Student Athlete Strength and Conditioning Program. This session will be 10 weeks and if you sign up by December 30th you will receive 3 weeks free!! Details below.

Contact us with any questions or to sign up!


Early sign up discount ends December 30th. Sign up now to save $100!

Are you ready to take your athletic performance to the next level and reach your goals? Our Student Athlete Strength and Conditioning Program is designed to make that happen!

This class is a non-sport specific strength and conditioning program designed to increase overall athletic performance for Middle and High-school students. Certified coaches lead classes that include safe and effective weightlifting techniques for young, developing athletes, as well as mobility, speed and power work. This combination is designed to promote injury prevention, increase speed, strength, power, and endurance in each student-athlete. Students do not have to be school or club athletes to participate, just a desire to become stronger and healthier.

This is a 10-week program on Tuesday’s and Thursday’s from January 15th until March 21st from 7:30-8:30pm.

All our coaches are highly certified with years of experience working with athletes ranging from youth to professional. In addition they have all played collegiate sports and understand the physical and mental demands of athletics.

  • 10-week session- January 15th to March 21st
  • Tuesday’s & Thursday’s 7:30pm – 8:30pm
  • $349 for 10-weeks. $249 early sign up by Dec. 30th.


Not only did PFT get me to where they told me I’d be, they surpassed my expectations and trained me to become a starting running back my freshman year. When I first came into the gym, the trainers would say you have a lot of potential to make it to the next level, and they never gave up on me and they worked my butt off everyday. Sitting back now i can say PFT 100% got me better off and on the field.

DJ Penick- Freshmen Starting Running Back for Murray State University

I’ve been coming to PFT since the summer before my freshman year to help me reach my athletic goals. PFT provided a great opportunity to grow both physically and emotionally. Through my 4 years at PFT I managed to make varsity as a freshman and compete in the IHSA girls swimming state finals for 3 out of my 4 years as a high school athlete. They even helped me to achieve my goal of swimming in college at the Colorado School of Mines a NCAA Division 2 institution. It would not have been possible without their support and great training program. I would recommend PFT to any athlete looking to improve in their sport and achieve higher than they ever thought they could before.

Olivia Lomax- Colorado School of Mines Swimming


Cleans and HSPU

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CrossFit PFT – WOD

Clean with pause at the knee (Work to a heavy single )

Strict HSPU + Kipping HSPU + HS Hold (3 sets)

Go to just short of failure for each movement.

Metcon (AMRAP – Reps)

3:00 AMRAP

50 DU Buy In

15 Deadlifts 185/125

15 Bar Facing Burpees

3:00 Rest

3:00 AMRAP

50 DU Buy In

10 Deadlifts 225/155

10 Bar Facing Burpees

3:00 Rest

3:00 AMRAP

50 DU Buy In

5 Deadlifts 275/185

5 Bar Facing Burpees
Do not score DU’s

Banded Tricep Push Downs (100 total reps )

Jerks and Upper Body Accessories

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CrossFit PFT – WOD

Push Jerk + Split Jerk (Work to a heavy 1+1)

Strict Pull Ups (5×3- Wighted)

Superset with jerks. Try to increase total volume of weight over last week.

Metcon (Weight)

4 Supersets

8 DB Floor Press

8 Single Arm DB Rows (per arm)

Metcon (Time)


10/8 Cal Assault Bike

20 Barbell Thrusters 45/35

Plate Shoulder Complex (2×15 of each exercise consecutively )


Rear Delt Raises

Press Outs

Hang Power Cleans

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CrossFit PFT – WOD

Hang Power Clean (Work to a 3RM)

Focus on speed of the hips, feet and elbows

Kipping Swings+T2B+ Kipping Pull Ups (5×3+3+3)

Focus on tight positions. If you cannot kip well, focus on just kipping. Superset with power cleans.

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

10 Deadlift 135/96

40 DU’s

5 Hang Power Cleans 135/95

40 DU’s

Hollow Hold/ Arch Hold (3x:30 each)

No rest inbetween