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A – Squat clean x 5 reps for time (all singles), rest 2 min x 3 sets (weights = 165/185/205) 31 (did 6) – 26 – 29 B – Snatch pulls 3×3, do these around 205, keep speed high, rest … Continue reading →

Power clean/PJ x 5 TNG reps, rest 2 min x 4 sets, build to tough set by the end 185-195-210-220 + Bottoms up front squat x 1.1.1.1 x 3, rest 10 sec/2 min 255-275-295 Never got a picture of where … Continue reading →

4 min AB @ 60% 3 min row @ 60% 2 min ski @ 60% rest while foam rolling 4-5 min x 3 sets + Table top plank press ups x 5-6, 2 sec hold at top of each Arch … Continue reading →

A – Power snatch x 5 reps for time @ 165lbs (not TNG, reset as quickly as you can at ground), rest 2 min x 4 sets 23-24-25-24 B – Clean pulls 3×3, do these around 295-315, keep speed high, … Continue reading →

Running clock 0-5 min 100 wallballs (20lbs) 5-10 min 3 rounds of 10 Hang PC/PJ @ 115 10 bar facing burpees 10-15 min AMRAP AB cals 3:30 4:59 53   51/29/20 3 rounds – was amazed how much my shoulders … Continue reading →

A – Banded speed deadlifts – 3 reps EMOM x 10 215 B1 – Single KB rotational deadlifts x 6 (1 rep = touch ground on either side and stand to neutral between), rest 1 min 90 B2 – Single … Continue reading →

shoulder extension protocol and hip movement quality + A – Clean cluster – 1.1.1.1.1, new rep every 15 sec, rest 2 min x 4 sets 225-230-235-240 B – Front Squats – 3×3, rest 3 min 275-295-305 C1 – Banded prone … Continue reading →

Bike nasal breathing only 6 min + 2 rounds Reverse bear crawl with banded KB drag x 50ft Ostrich walk 50ft 1-arm KB front rack carry x 100ft/side 1-arm farmer carry x 100ft/side Used farmers handles and might have been … Continue reading →

A – Muscle snatch x 3/Pressing snatch balance x 3/Tall snatch pull under x 3, new complex every 2 min x 6 (light load) 95 – might not have been in the “light category on the 5th and 6th set … Continue reading →

A – Clean and jerk singles x 6 tough sets, rest as needed, keep quality high 225-235-245-255-265-275 Was pretty stoked about hitting the last 2 lifts, it’s been a while. The jerk today felt way more solid than the clean … Continue reading →