Blake Armitage on Instagram: "Butterfly No No’s The bicycle drill is a forbidden at my gym  ✅ I’m all for drills if they help somebody understand key positions. ‍♂️ But there are no key positions in the bicycle drill. - It’s over complicated 勞 - It’s a broken position 洛 - It puts too much emphasis on the legs 例 GO BACK ➡️ to basics! A butterfly is simply just a Kip swing… Which is simply just a hollow and Superman position."

Blake Armitage on Instagram: "Speed Drills ⚡️ Increase your speed under the bar for snatch with these 4 lightning drills "

Blake Armitage on Instagram: "Be a Bar Burpee Pro ✅ Efficiency is the key to smooth, effortless looking bar facing burpees! 😮‍💨 Without rhythm, it becomes a mess 🥴 1️⃣ Envision diagonal lines on either side of the bar. 2️⃣ The hand that is in contact with the line is the side you’re jumping to. 3️⃣ Both feet land on either side of the hand. 4️⃣ Pick the hand up as you rotate into it."

Blake Armitage on Instagram: "1-rm Dip  Someone lend me some thinner plates. Im full spread eagle over here tryna fit them between my legs  That’s a 95% bodyweight dip ‍"

Blake Armitage on Instagram: "Power or Squat ⁉️ ❌ You shouldn’t be able to tell the difference until the very end! ✅ A good squat clean is just a failed power clean into a squat. The catch stances are the same. ℹ️ The best lifters in the world know this and can transition between a power & squat if they need to.  Follow @wodfix.co for more weightlifting tips."