Monthly Archives: July 2019

A1 – Snatch pull x 2-3 @ 195-215, rest 15 sec 215 x 3 across A2 – Slam balls x 4 hard reps, rest 15 sec done A3 – AB 10 cal HARD sprint, rest walk 3-4 min x 3 … Continue reading →

For time (goal here of thorough warmup, and to get uncomfortable on the runs. this is a workout where there is signifcant time to gain on each run, as well as limiting any rest times during breaks on the BB. … Continue reading →

3 sets, start a new set every 10 min Row 1k @ 1:48-1:52/500m 20 box jumps @ 24in 20 deadlifts @ 185lbs 20 burpees to 6in touch 6:55 – (row – 3:39.4 (1:49.7/500) 7:00 – (row – 3:43.6 (1:51.8/500) 8:56 … Continue reading →

A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec 4 reps across – did not add weight today A2 – Progressive depth foot assisted parallette dips @41X1 tempo, adjust angle … Continue reading →

tttTD (row/burpee/db snatch/BMU) – let me know if anything from this feels/seems sketchy ahead of time so we can adjust 15 burpee 12 wall ball 9 ttb 3+27 (row @ 3:23) Although the full version was pretty tough this was … Continue reading →

7/19 A1 – Snatch pull x 2-3 @ 185-205, rest 15 sec 3 reps across – 185-195-205 A2 – Slam balls x 4 hard reps, rest 15 sec Adjusted to dynamic seated box jump – didn’t not have access to … Continue reading →

Shoulder series for exploration of pain  Mini band scap activation series Only the movements in elbow flexion created discomfort teacup rotations with change plates, 3/direction/arm Surprisingly this didn’t create major discomfort and was actually better the 2nd time through. And … Continue reading →

(Outdoor tester, weather permitting) + For time Road bike 10 miles Outdoor run 3 miles 57:49 Ummm, is this my punishment for hurting my shoulder? If so it’s time to bomb proof that thing, or get a bionic arm and … Continue reading →

90 sec progressive intensity row, start at 1:50 and end around 1:35, directly into 10 1-arm KB front rack squats @ 53lbs (5/side) 10 1-arm KB russian swings @ 53lbs (5/side) 10 lateral box jump overs @ 20in rest walk … Continue reading →

Banded hamstring pulldown progression (do 3 sets of 10-12/leg, find an appropriately challenging variation from this series for this week – https://www.youtube.com/watch?v=XWs9Kyg6nFM) Did more than just one, did a couple extra exercises here + Single leg bridge from low box … Continue reading →