Author Archives: admin

AM A1 – Speed bench press x 3 reps, rest 45 sec 155 A2 – Wtd pullup x 3 reps, rest 45 sec x 6 sets 45 B1 – Strict ring dips x 8 reps with turnout at the top, … Continue reading →

Thoracic CAR’s from kneeling x 3 circles/direction + Lightly loaded jefferson curls from deficit x 3 sets of 5 reps + Serratus anterior wall slides with full breath cycle at each iteration of range, rest 90 sec x 3 + … Continue reading →

Not the best and highest quality sleep last night. Caloric intake was a little lower than I would’ve liked. Didn’t make myself eat. A – Snatch x 1/OHS x 5, rest 2 min x 5 sets (moderate loading) 145-155-165-175-185 B … Continue reading →

15 min bike, steady + Low intensity movement quality work – 20-30 min examples below Hip – https://www.youtube.com/watch?v=XH0b7T_LSkY Thoracic – https://www.youtube.com/watch?v=KhhUZUKPHB4 Locomotion – https://www.youtube.com/watch?v=ufAUAYrxfIY (without the bridge walks) Ido squat – https://www.youtube.com/watch?v=lbozu0DPcYI Did a bunch of hangs – mostly 1-arm, … Continue reading →

A – Snatch balance x 1/OHS x 2 – rest 2 min x 5 sets 175-185-205-225-235 B – CO Sym snow angels x 4 from standing and 4 from squat, rest 90 sec x 4 sets + done E3MOM x … Continue reading →

A – Power clean – 1.1.1 x 4, rest 8 sec/2 min 235-240-245-255 Barely made 3rd rep on the last set. B – Power clean x 10 @ 175lbs + Front squats x 10, rest 4 min x 2 sets … Continue reading →

15 min power work (*include 5-8 reps of slam balls, vertical throws, AB sprints, Ski erg Sprints, Etc. Get your CNS really fired up.) This was really good – should’ve got more aerobic build up in too + Open workout … Continue reading →

A – Banded speed deadlifts – 3 reps EMOM x 8 (moderate load, good speed) 185 B1 – 8-10 strict HSPU, rest 15 sec B2 – 12-14 kipping HSPU (open standard), rest 3 min x 4 sets 10-10-8-8 14-14-14-13 C1 … Continue reading →

Had a great warm up and some really good db skill exposure and was hyper focused on prepping for the conditioning piece that when I looked back at the day and was pretty close to forgetting about A & B. … Continue reading →

AB 6 miles, steady and sustainable thoughts this was never going to end + 8 min steady movement 20 sec slow arch/hollow iterations on bar 20 sec belly to wall HS hold with steady breathing 20 sec hollow rocks 20 … Continue reading →