Monthly Archives: February 2017

A – Below the knee hang squat clean doubles – new set E2MOM x 6, moderate load, crisp245 across  B1 – Clean pulls x 3, rest 15 sec 305 across  B2 – Seated tall box jump/step down x 1.1.1.1, rest … Continue reading →

Bar facing burpee skill/pacing work – do 4 sets of 10 reps, with 2 min rest between, work on finding consistent pace and efficient footwork tried two different style of burpee, my end goal on all was to turn and … Continue reading →

When I asked my questions about the double, I should’ve been more detailed, in that I had the time, was going to do the first workout, hang out, do some work, check my email, etc. and rest for whatever time … Continue reading →

14 min amrap:20 deadlift 225lbs 12 muscle ups 100 double unders 20 deadlift 275lbs 12 muscle ups 100 double unders 20 deadlift 315lbs 12 muscle ups 100 double unders 20 deadlift 365lbs 12 muscle ups 100 double unders (if you … Continue reading →

A – 1 squat clean thruster every 30 sec x 12 (build in load every 4)205-215-225 + AMRAP 15 min 6 clean and jerk 185lbs 9 TTB 12 box jumps 24in … immediately following completion of the workout 5 min … Continue reading →

First of all thank you for today. It was a reminder for the importance of several things that I have been neglecting. The appropriate energy system warm up, and confidence with my gymnastics. Most of the conditioning pieces lately have … Continue reading →

10 min bike easy+ Ido Portal squat routine – https://www.youtube.com/watch?v=lbozu0DPcYI + 10 min row easy  + Thoracic bridge flow – https://www.youtube.com/watch?v=X_aJXXGs6kg + 10 min ski easy + Hip Flow – https://www.youtube.com/watch?v=XH0b7T_LSkY + 10 min bike easy Had fun with this … Continue reading →

Had to do both sessions together, with a rest between. Running on fumes from travel.AM 5 min bike easy pace + 4 sets 90 sec bike @ 350 watts 30 sec slow spin, <150 +  4 sets 60 sec bike … Continue reading →

A – Snatch pulls 5×5, rest 2 min (keep arms long and lats active)195-215-225-235-245 Hands were sensitive today and no wraps, yes I was being a little bitch, felt good on pulls and holding positions B – 1-arm bottoms up … Continue reading →

A – Belly to wall HS hold in hollow position x 20-30 sec, rest as needed x 5 (same position progression as tuesday)positions felt way better today.  B – Reverse table plank hold x 20-30 sec, rest as needed x … Continue reading →