Monthly Archives: January 2017

AMAB 10 min easy spin + 2 rounds 12 sec AB @ 700+ watts 48 sec AB @ 400+ watts 60 sec AB @ 200+ watts rest off bike 4 min x 4 sets Used an older Schwinn so had … Continue reading →

AMAB 10 min easy spin + 2 rounds 12 sec AB @ 700+ watts 48 sec AB @ 400+ watts 60 sec AB @ 200+ watts rest off bike 4 min x 4 sets + Quadruped rock back into planche … Continue reading →

10 min shoulder/tspine mobility+ 8-10 min C2B/Bar MU skill work + EMOM x 10 odd min – 3 burpees + 2 bar MU even min – 10 box jump step downs @ 24in (immediately at 10 min mark) For time, … Continue reading →

Felt super weak today even warming up.  A – Squat clean – tough single 275 Wasn’t able to keep constant pressure into the ground as I felt my hips rising and losing good back angle.  B – Front squat – … Continue reading →

A – Banded back squats 10 sets of 2, rest 60 sec (light, good speed)185 B – Single leg landmine RDL x 5/side, rest 1 min bt legs x 3 sets (https://www.instagram.com/p/BOVv8zQD3N9/) +90 Might have been a bit aggressive 1st … Continue reading →

EMOM x 30Min 1 – AB 12-15 cals Min 2 – KB bottoms up screwdriver from prone x 4 rotations/side (just flat on back, dont do side lying – https://www.instagram.com/p/BPCQAU_BRpW/?taken-by=quinn.henochdpt) Min 3 – 2 controlled skin the cat reps on … Continue reading →

A1 – Single leg plate RDL to toe off (crossbody plate path) – 5/side (let me know if you got the vid i sent separately)So I love these, felt pretty exhausting as I’m assuming the effort of extension here is … Continue reading →

A – Squat clean from blocks at knee – 6 singles, rest 3 min (4 @ 275, build for last 2)missed 285 2x, went to 280 and over pulled it but nailed it twice, was pissed and went back to … Continue reading →

A – Squat clean from blocks at knee – 6 singles, rest 3 min (4 @ 275, build for last 2)missed 285 2x, went to 280 and over pulled it but nailed it twice, was pissed and went back to … Continue reading →

AM40 min ATW @ En2-3 pace Jacobs ladder 90 sec steady pace 5/direction KB around the body pass 5/direction KB drag through from elbow plank Row 90 sec steady, no monitor 5/arm bottoms up KB press 5/arm 1-arm KB thruster … Continue reading →