Monthly Archives: May 2017

A – Banded strict press @ 21X2 tempo x 6, rest 2 min x 6 sets (same setup as last week, same tough load across)Completely different gym as last week so same setup was hard to duplicate exactly.  85 across … Continue reading →

A – Narrow stance box squats to parallel @ 21X1 tempo 4 sets of 10, rest 2 min (good concentric speed)I completely misread this so I fucked up this one B1 – Clean grip deadlift x 10 TNG reps, rest … Continue reading →

AMRAP 15 min @ 80-84% effortRow 6 cals 4 burpees over erg 18 even  Pushed burpee at faster pace today, effected my row a little but like changing the mental and physical challenge for myself today + AMRAP 15 min … Continue reading →

Row 400m @ 1:32-1:35 pace12 dbl KB russian swings @ 24kg/hand 4 hang squat cleans @ 205lbs for time rest as slow spin on bike 3-5 min x 2 sets 2:20 2:34 If you ever make a progression to 3 … Continue reading →

A1 – KB goblet hold front to back lunges x 5/leg, rest 30 secA2 – KB alternating cossack squats with low hips x 5/side, rest 30 sec A3 – Prone scorpion twists x 5/side, rest 30 sec A4 – Supine … Continue reading →

A – Banded strict press @ 21X2 tempo x 6, rest 2 min x 5 setsDifferent band set up today 45-50-55-55-60 B1 – Parallette HSPU negatives x 3 @ 3-5 sec eccentric, rest 5 sec bt, 15 sec after 3 … Continue reading →

A – Wide stance box squats to parallel @ 31X1 tempo – 2 reps EMOM x 12245 B1 – Sumo stance double overhand deadlifts x 5, rest 1 min 245 x 2, 265 x 2, 275 B2 – Hanging bent … Continue reading →

AMRAP 12 min @ 80-84% effortRow 6 cals 4 burpees over erg 14+8 + AMRAP 12 min @ 80-84% Bike 6 cals 2 strict pullups 20+5 Beard over bar instead of chin over that’s why I got so many more … Continue reading →

So this day was fun, even though it left that shitty feeling in my stomach.On top of the shitty feeling, was kind of rushed into getting the work done due to gym access, with that I had no access to … Continue reading →

A1 – KB goblet hold front to back lunges x 5/leg, rest 30 secA2 – KB alternating cossack squats with low hips x 5/side, rest 30 sec A3 – Prone scorpion twists x 5/side, rest 30 sec A4 – Supine … Continue reading →