Author Archives: admin

wall slides with mini band 3 sets of 5-6 – https://www.youtube.com/watch?v=JFbgXhR7Wiw scap stability series with DB – 3 sets of 5-6/variation – https://www.instagram.com/p/BnVEhXsn3tq/?taken-by=docjenfit + Every 60 sec x 8 sets 1 squat snatch/1 OHS – build in load every crisp … Continue reading →

AM Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest + A – Squat clean thruster – 1 rep EMOM until failure, start at 165 and add 10lbs/make 255 last successful lift – … Continue reading →

20 min Continuous hip/hamstring circuit A – Mini band straight leg monster walks x 10 steps forward and backwards B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt) C … Continue reading →

Mcgill big 3 and shoulder extension protocol done + For time: 50 cal row 50 deadlift (225lbs) 50 CTB pull ups 50 wall ball (30lbs) 100′ hs walk – 16 minute cap 25ft handstand walk   I want to be … Continue reading →

Every 90 sec x 8 sets Squat snatch x 1/Hang Squat snatch x 1/OHS x 1 (build in load every 2 sets) 155-165-175-185 Snatches felt really good, especially from the hang. The OHS didn’t feel as stable as I would’ve … Continue reading →

Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest + A – Clean and jerk doubles, rest 3 min and build to 90-92% effort for the day with both reps completed within 20 … Continue reading →

20 min Continuous hip/hamstring circuit A – Mini band straight leg monster walks x 10 steps forward and backwards B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt) C … Continue reading →

Mcgill Big 3 + Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw) + A1 – Banded ATYT x 6 … Continue reading →

Squat snatch speed ladder (set up 3 bars and progress over them) 135/155/175 (rest 3 min and change weights) 155/175/195 (rest 3 min and change weights) 175/195/205 (rest 3 min and change weights) 195/205/215 (terminate any set if you miss … Continue reading →

A – Bear hug sandbag carry 100ft into max effort unbroken sandbag squats, set terminates when you drop the bag. rest 5 min x 2 sets 14-18 The first set, the bag started slipping out of my grasp and was … Continue reading →