Monthly Archives: April 2021

AM Squat clean x 1/Front squat x 1/Split Jerk x 1 – 5 building complexes, rest as needed, end around 88-90% effort 215-225-235-245-255-265 – i know i know thats 6 sets, i wasn’t happy with my set at 245 so … Continue reading →

AM Bike erg 40 sec on, 20 sec rest *continue in this format until you accumulate 10000m Rounded up to 30 total intervals and about 11188m as I estimated about 30 rollover meters per interval + 3x through, steady effort … Continue reading →

EMOM x 20 Min 1 – 50 DU’s Min 2 – 50ft HSW Min 3 – 24 alternating pistols Min 4 – 10 dbl DB snatches (touch ground single head at bottom) I knew this was going to hurt and … Continue reading →

4/26 AM Accumulate 100 russian KB swings @ 24kg, sets of 20-25, load hammies and get them warm Sets of 25 + Halting snatch grip deadlift x 1 (pause above knee, shoulders still over bar and hamstrings loaded, then return … Continue reading →

For time 10-8-6 ring MU, rest 3 min bt sets 33-27-20 – all unbroken.  + Every 2 min x 3-4 sets (same as yesterday, only move to 4th set if it will be valuable) 4 snatches @ 185lbs 8 BBJO … Continue reading →

AM Power clean x 1/Hang Power clean x 1/Shoulder to overhead x 2/Hang Power clean x 1/Shoulder to overhead x 1 – new complex every 2 min x 6, keep moderate loading 185 x 3, 205 x 3 – 205 … Continue reading →

AM Bike 40 sec on, 20 sec rest *continue in this format until you accumulate 8000m Took 21 intervals – had to jump into this immediately after coaching my am classes so I didn’t get a thorough warm up to … Continue reading →

Workout 1: 2 RM OHS from Rack 280 – lifetime PR Workout 2: 15-12-9: DB Devils Press @ 50/35# BBJOs @ 24/20″ *55+ = 35/20, may step on box 6:49 – I was originally going to break up the db … Continue reading →

EMOM x 3 3 snatches @ 155-165lbs 165 – felt good + EMOM x 3 1 snatch @ 185-195lbs 195 and felt really good + Power clean x 1/Front squat x 1/Split jerk x 1 – 3 working sets to … Continue reading →

Reperfusion session 3 min bike @ 75% 2 min row @ 75% 1 min ski @ 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 →