Monthly Archives: May 2018

AMRAP 12 min 10 cal row 10 thrusters (start at 75lbs, add 20lbs each round) 106   Tried to look many places to see if I could find my score from last year, but I could not find it. 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 3 times through + A – Paused snatch x 1/Below knee hang squat snatch x 1/Squat snatch … Continue reading →

I got almost everything in, tried to get in and get everything done before Murph started. Shoulder extension protocol + A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to new … Continue reading →

There were plenty of positives today, but not the best overall output. But at the end of the day, I’m okay with some things. Shoulder extension protocol done + For time 15-12-9 deadlifts @ 225lbs 50ft HS walk (rest 10 … Continue reading →

3 sets Bent over plate shoulder extension – 5 sec hold at end range, then move into hip extension working on maintaining the angle of arms and torso KB drag through from front plank x 5/direction Light bottoms up KB … Continue reading →

For time 20 1-arm alternating DB snatches @ 50lbs 10 bar MU (change this for 30 C2B if this is painful) 20 1-arm alternating DB snatches @ 50lbs 30 BBJO @ 24in 20 1-arm alternating DB snatches @ 50lbs 50 … 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 + A – Below knee paused snatch x 1/Squat snatch x 1 – 6 … Continue reading →

Shoulder extension protocol + A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to new position, rest as needed to accumulate 15 quality reps First few reps, I think up to … Continue reading →

Shoulder extension protocol + AMRAP 10 min 8 sandbag ground over shoulder @ 100lbs 25ft sandbag bear hug walk @ 200lbs 50ft/arm 1-arm farmer carry (135-155lbs) 5+1 Where I was today only had access to my 150 sandbag for bear … Continue reading →

A – Dbl KB front rack reverse alternating lunges x 18 steps, rest 2 min x 5 sets 50’s across – felt better today than last week even with the extra steps B1 – Single leg GHD hip extension x … Continue reading →