Monthly Archives: April 2019

Rope climb skill work, self directed, low volume Did a 10 min emom of regular rope climb, my main focus was to spend time on the descent. This allowed me to get some good volume and not being grip/bicep exhausted. … Continue reading →

60-90 sec each station x 2 rounds AB Row Ski Jog + Cannella Cross 3-4 min footwork done + Front squat x 2/Split jerk x 1 – 4 working sets, rest to recovery with a focus on crisp jerks 205 … Continue reading →

600m weight vest run, rest 1:1 x 4, slightly faster pace than expected 1 mile effort 2:37-2:30-2:36-2:31 I think this was more of a 500m-ish distance + Rope climb x 2 Dbl DB devil press x 10 (done as snatches) … Continue reading →

Midline massacre in full (get a good warmup, do 40ft straight shot on HSW) 9:31 Breakdown DU – unbroken 40ft hs – unbroken Snatch – 1 rep every 15s and even powered some of them, this was a good steady … Continue reading →

AM Weight vest run 800m @ target game pace rest walk 1:1 x 3 sets, after third set only go immediately into 5 rounds for time of pistols/BJO I will start with a “data/measurables” disclaimer for this workout. Today I … Continue reading →

60-90 sec each station x 2-3 rounds AB Row Ski Jog done + Clean and jerk – 4 tough reps for the day, full rest 255-265-275-280 Footwork was my biggest weakness here. I feel pretty confident that I could’ve hit … Continue reading →

AM 2 sets AB 20 cals @ 350-400 watts, steady, into Snatch x 4 @ 185 OHS x 8 @ 185 walk rest 3-4 min bt sets 3:25 3:19 I have gotten comfortable with that more narrow grip on my … Continue reading →

Reperfusion session 3 min bike @ 75% 2 min row @ 75% 1 min jog @ 75% 45 sec foam roll per major body part on each side (hamstrings, quads, lats) x 3-4 sets. HR should stay around 120-130 throughout … Continue reading →

A – Hang clean x 2/Shoulder to overhead x 1, rest 2 min x 4 sets, tech work on shoulder will be goal 235 across B – Front squat – 3,3,3. rest 3 min 275-285-295 + 2 rounds for time … Continue reading →

AM Complex run through (obvious goal for this will be to come up with some rough estimates for attempts, both the loading and timing with small range for each. dont go to full max here, but about 90-93%. secondary goal … Continue reading →