Author Archives: admin

3 rounds for time 21 cal AB 15 toes to bar 9 sandbag bear hug squats @ 200lbs 11:24 So the sandbag kind of punched me in the gut. Sets were 5 & 4 & 5, and 9 unbroken last … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm Teacup is getting better but only feels uncomfortable going to internal rotation. 3 times through + A … Continue reading →

Shoulder extension protocol Done – we’re getting there. Did several push ups today and it feels uncomfortable but not painful + A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to … Continue reading →

Shoulder extension protocol + For time 30 sandbag ground over shoulder @ 150lbs (rest 10 min) 5:42   (was at 15 reps @ 2:31 – tried to push a little harder and wanted to have a faster second half.) Couple … Continue reading →

Did try some double unders in my warm up to see if they will be good to go tomorrow and there was no major discomfort. Good sign. A – Dbl KB front rack reverse alternating lunges x 18 steps, rest … Continue reading →

For time 42-30-18 row cals 21-15-9 back squats @ 95lbs 7:42 (rest 8 min) For time 42-30-18 AB cals 21-15-9 toes to bar 7:44   Don’t think I pushed as hard as I could’ve on all bike sets. Didn’t know … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm 3 times through Getting better here. Teacup is better but still not smooth + A – Squat … Continue reading →

Shoulder extension protocol Today was one of the first days I tried a pass thru and it didn’t hurt at all. I took it slow but ther was no pain. + A1 – Lean away pullups @ 41X1 tempo x … Continue reading →

Shoulder extension protocol done + For time Row 50 cals into 4 rounds 12 wallballs @ 30lbs 12 Chest to bar pullups into AB 50 cals 11:47   Ok – we will talk about the excuses first. We held an … Continue reading →

A – Dbl KB front rack reverse alternating lunges x 14 steps, rest 2 min x 4 sets 50’s – not sure the shoulder would’ve been happy with keeping much more load in the rack position B1 – Single leg … Continue reading →