22 Sep 17

For Tomorrow!

Functional Fitness
Every 1:30 for 6 Rounds – 2 Snatches @ 80%
4:00 Rest
Every 1:30 for 6 Rounds – 2 Clean and Jerks @ 80%
4:00 Rest
100 OHS for Time – 95/65


21 Sep 17


2 High Hang Clean @ 75%

Functional Fitness 
1000m Row
50 Thrusters – 45/35
30 Pull-Ups

20 Sep 17

Mat Fraser talking all things chest hair, EMS, coming back from injury, relationships and his favorite Super Trooper!

Strength Accessories 
To be done as a Giant Super Set
A) RDL – 3×10
B) Bulgarian Split Squats – 3×6 each leg
C) GHD Sit Ups – 3×15

Functional Fitness
30 Cal Row
30 Box Jump Overs – 24/20
30 Power Snatches – 95/65
30 OH Step Back Lunges – 95/65
30 SDHP – 95/65
30 Box Jump Overs
30 Calorie Row

19 Sep 17

For Tomorrow

Odd Minutes – 60 Double Unders
Even Minutes – 5 Strict L-Sit Pull Ups

Functional Fitness

5 Rounds For Time
5 Clusters – 135/95
10 Chest To Bar Pull Ups

18 Sep 17

Welcome to Four Horsemen Strength and Conditioning!  We have big updates coming soon, so please stay tuned!

For Tomorrow
EMOM x8 – 2 High Hang Snatches – Start at 60% and add weight each minute

Functional Fitness 
3 Rounds For Time
500m Row
9 Thrusters – 115/85

22 Jan 17


We’re back with another Four Horsemen S&C Podcast!! This time we decided to pick the brain of an Active Duty Military athlete. We had so much to talk about that we have TWO podcasts to release. Tonight’s episode we learn a little bit of Beau Roper’s role in the Coast Guard, the many hats he has worn throughout his career, and we get some fun stories of his time as Chef for many Admirals, Diplomats and Foreign Dignitaries.

**Stay tuned for Part II where we dive deeper into balancing staying in shape both stateside and while deployed and tackling programming while underway.

Check out the podcast on Spreaker here!  Or on Itunes tomorrow!

27 Dec 16


We recorded our first PODCAST!  That’s right!  We are bringing you all things Barbell in a new way!  We plan on regularly recording podcasts and featuring new and exciting guests. We plan on bringing you all the latest news and information about all things associated with barbell sports!  While we are waiting for iTunes to approve our podcast, head over to Spreaker and check out our show!  You can also download this episode to your Iphone’s Podcast app by following this link on your phone!

2 Dec 16

fhm-nickIt’s getting real!  We have our Official USAW Club Banner!  Just in time for the Chad Vaughn Weightlifting Meet too!  If you haven’t signed up yet, follow the link and get in before it sells out!  Spots are filling up fast!

Also, Saturday December 17th at 10:00am we are going to have a Weightlifting Meet 101 class for those interested!  If you’ve never done a meet before, never coached a meet, or just want to know the ins and outs of a meet, this class is for you!  We will be going over all aspects of a Local Meet!  This is in part to give our new lifters a chance to ask questions and familiarize themselves with how a meet is run.  Also, it’s a great opportunity for those who are volunteering at our meet to know what to expect.  Finally, it’s a great chance for those who are just spectating to understand some of the rules associated with a meet!  It’s free to anyone in the area, so if you’re interested come on out!

20 Nov 16


We’ve got some big news to announce!

Four Horsemen Strength and Conditioning is going to the be the first stop on Chad Vaughn’s Weightlifting Circuit!

This USAW Sanctioned event will be a 1 day competition held on Saturday, January 7th, and will benefit Barbells for Boobs.  The first 10 regular price registrations will be donated.  The cost to provide a breast screening is $80.  This event will provide 10 screenings.

 Each Vaughn Weightlifting Open event will be a qualifier for an annual Barbells for Boobs weightlifting competition (aka Central Texas Oly Open).  The Barbells for Boobs event will be held in Belton in October.  Each event will qualify 12 lifters (2 open, 2 masters, 1 junior and 1 youth male and female) using Sinclair, to compete for cash and other prizes.

Open Cash Prize

1st = $1,000

2nd = $500

3rd = $250

 Youth/Junior/Masters Prizes will include equipment, gear, Promix supplements, and more!

Head over to this link and get signed up while there are still spots left!

Second:  We are proud to announce that we will be hosting a USAW Level 1 Seminar!  April 1st and 2nd, Four Horsemen Strength and Conditioning will open our doors to “the Godfather” Dave Spitz, in an effort to educate the masses about the ways of Weightlifting!  If you’re interest in becoming a Level 1 coach, follow this link and get signed up while there are still spots available!

12 September 16

Big changes are coming….

Until then, we’ve been working hard to get some more content up on our site!  Check out all the tabs to learn more about Four Horsemen S&C