Monthly Archives: September 2018

Cascade workout 100 du’s 25 pull up 80 du’s 20 pull up 60 du’s 15 pull up 40 du’s 10 pull up 20 du’s 5 pull up 8:26 I went back and forth on plan of attack and when I … Continue reading →

wall slides with mini band 3 sets of 5-6 – https://www.youtube.com/watch?v=JFbgXhR7Wiw scap stability series with DB – 3 sets of 5-6/variation – https://www.instagram.com/p/BnVEhXsn3tq/?taken-by=docjenfit done + Every 60 sec x 8 sets 1 clean and jerk 225 across + Every 90 … Continue reading →

Banded ankle dorsiflexion x 10/side Banded ankle plantarflexion x 10/side, 2 sets + A1 – Banded terminal knee extensions x 18/side A2 – Seated sumo stance BB good mornings x 6-8 A3 – Bent knee GHD hip extensions x 8-10, … Continue reading →

AB 4 min @ 150-200 watts, rest 30 sec Row 4 min @ 1000-1200 cal/hr, rest 30 sec Ski 4 min @ 800-1000 cal/hr, rest 30 sec all good here, legs were a little tired starting out, row was the … Continue reading →

AM EMOM x 24 Min 1 – 8 sec AB sprint Min 2 – 10 sec row sprint Min 3 – 12 sec ski sprint Min 4 – rest Bike avg wattage was around 1300, got into upper 1400’s on … Continue reading →

For time Christine 10:33 Did not do this under ideal circumstances, lack of sleep, poor nutrition and some adult beverages the night before, but it forced me to plan my attack a little better than I might have. Row splits … Continue reading →

wall slides with mini band 3 sets of 5-6 – https://www.youtube.com/watch?v=JFbgXhR7Wiw scap stability series with DB – 3 sets of 5-6/variation – https://www.instagram.com/p/BnVEhXsn3tq/?taken-by=docjenfit + Every 60 sec x 8 sets 1 squat snatch/1 OHS – build in load every crisp … Continue reading →

AM Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest + A – Squat clean thruster – 1 rep EMOM until failure, start at 165 and add 10lbs/make 255 last successful lift – … Continue reading →

20 min Continuous hip/hamstring circuit A – Mini band straight leg monster walks x 10 steps forward and backwards B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt) C … Continue reading →

Mcgill big 3 and shoulder extension protocol done + For time: 50 cal row 50 deadlift (225lbs) 50 CTB pull ups 50 wall ball (30lbs) 100′ hs walk – 16 minute cap 25ft handstand walk   I want to be … Continue reading →