Author Archives: admin

4/10 A – Tempo dbl DB bench press x 8 reps @ 2121 tempo, rest 2 min x 5 sets *mod loading, 2 sec up and 2 sec down, with 1 sec pauses at top and bottom 50 across – … Continue reading →

4/5 and 4/6 QF sim  Friday 10 min amrap 8 dbl db bench press @ 50/h 4 devils press @ 50/h 2 rope climb 6 min to find  A heavy snatch Saturday  1st workout Similar to team workout 2 min … Continue reading →

Thorough warmup + For time (20 min cap) 3 rounds of (50ft farmer carry walking lunge + 20 toes to bar) into 2 rounds of (50ft front rack walking lunge + 15 chest to bar) into 1 round of (50ft … Continue reading →

3/29 Self directed with the boys 3/30 A – Burgener snatch warmup x 2 sets (empty bar then 55lbs) done B1 – DBl DB shoulder to overhead x 8-10 reps (1 sec hold at lockout each rep), rest 20 sec … Continue reading →

3/27 A – 4 sets for times: 9 DL  6 PC 3 Hang PC – 165lbs Rest 2:1 b/t each set 56–53–46–42 + B – For time 20 wtd pistols (50lbs, held anyhow) 20 unweighted pistols 3:07 – I actually … Continue reading →

3/22 Shoulder prep – pull from Tuesday’s warmup stuff Done  + A – 5 sets of 10 banded strict press, rest 90 sec *1 sec pause overhead each rep *skinny bands anchored low, empty or very lightly loaded bar 65 … Continue reading →

3/6 Shoulder prep + A – Clean and jerks – 4 strong singles @ 75-80%, rest 2-3 min 198×2, 218×2, 228 – i did an extra set because the shoulder was feeling great and I wanted to see how that … Continue reading →