Monthly Archives: November 2016

EMOM x 30Min 1 – 10 TNG power snatches @ 95lbs, fast Min 2 – 10 toes to rings Min 3 – 10 box jump overs @ 24in, fast Min 4 – 12-14 GHD situps Min 5 – 45 sec … Continue reading →

A – Wtd lean away pullups @ 30X1 tempo x 5-6, rest 2 min x 4 5 reps across, 2 @ 20, 2 @ 25 B1 – 1-arm DB push press x 8/side, rest 30 sec bt sides 70×3, 75, 80 … Continue reading →

A – Banded deadlifts 12 sets of 3, not TNG. first 6 @ 165, second half at 185-195.195 for he second half, speed felt better today across all sets as well as felt more fatigue towards the latter end  B1 … Continue reading →

A – Below knee hang squat clean x 5 – 4 building sets, rest 3 min225-235-245-255(4x) Missed the rep because I let the bar pull me forward going into the hang, hip drive felt good at that 255 because I … Continue reading →

A – Clean pulls 5 sets of 3, rest 2 min (not TNG, all at 300+)305×2, 310×2, 315 B – Halting clean grip deadlifts 4 sets of 8, rest 2 min (not TNG, all at 200+) 205, 215×2, 225.  C1 … Continue reading →

EMOM x 40Min 1 – 40 sec row @ 2k pace Min 2 – Dbl DB bear crawl x 16 alternating steps Min 3 – 40 sec AB @ 10min TT pace Min 4 – Dbl DB walking lunges x … Continue reading →

A – Banded deadlifts 10 sets of 3, not TNG, should accelerate through bands used 165 across, focused on speed, rested 1 min b/t sets  B1 – Uneven ring pullups x 4/side, rest 60 sec felt solid today  B2 – Twisting … Continue reading →

A – Below knee hang squat clean x 3 – 5 building sets, rest 3 min215-230-245-255-265(missed rep 3 standing up. Pulled under it, balanced myself, but could not finish the squat  B – Concentric only front squat cluster – 1.1.1.1 … Continue reading →

A – Clean pulls 5 sets of 3, rest 2 min (not TNG)275-285-295-305-310 B – Halting clean grip deadlifts 4 sets of 8, rest 2 min (not TNG, pause just below kneecap then control back to ground) 165-185-205-225  225, had … Continue reading →