Monthly Archives: February 2023

A. Bench Press: Build to 88-92%; then do 5 reps x 3 sets @ 75-85% 1RM; rest as needed *Drop by 5% on 1RM if feeling tired/beat up. 215 and then 165 + 2 sets: B1. Strict Weighted CTB Pull-Ups: … Continue reading →

2/24 23.2 145 – 237 – somewhat pleased with the burpee/shuttle – but i do wish i would’ve mentally dug in a little more on those last few sets of shuttles. Missed 247, video doesn’t have a good angle of … Continue reading →

2/18 2 alternating sets of: A1. 8 Dual Dumbbell Shoulder Presses *8/side Rest 30 seconds 45 A2. 2-3 Weighted Pull-Ups *heavier than last session Rest 90 seconds 60 B.Every minute for 6 minutes (3 rounds): Minute 1 – 5-8 Standing … Continue reading →

2/14 Row Cals, for Total Time: 10-20-30-40-50-40-30-20-10: Rest exactly 1:1 between sets **So, if the set of 10 cals takes 25 seconds, you will rest exactly 25 seconds before starting the set of 20 calories 20:37 total time (10:18 total … Continue reading →

2/11 tttTD For Time 30 Box Jumps (24in) 15 Snatch (75lb) 30 Box Jumps (24in) 15 Snatch (95lb) 30 Box Jumps (24in) 10 Snatch (135lb) 30 Single-Leg Squats 10 Snatch (185lb) 30 Single-Leg Squats 5 Snatch (225lb) 30 Single-Leg Squats … Continue reading →

2/10 (skill session) EMOM x 8 Odd sets – 1 legless rope climb Even sets – 10 bottoms up alternating pistols Pretty easy to roll right into after getting some good pulling and squatting warmed up…..did LLRC from an L-seated … Continue reading →

2/6 Hang squat clean – 1 rep every 30 sec @ 185 x 10, then 1 rep every 45 sec @ 205 x 10 Felt good today + 10 1-arm altenratign DB hang squat snatch @ 50lbs, rest 2 min … Continue reading →

2/4 tttTD 20min AMRAP:  8 TTB  10 Hang Clean and Jerk @ 50lbs (5/arm)  14 Cal Row  8 CTB  10 Hang Snatch @ 50lbs (5/arm)  14 Cal Row  5 + 52 – some positives and negatives. Negatives, i couldn’t keep … Continue reading →

2/1/2023 Split jerk – 1 rep every 45 sec x 12 (65-70%) 185 + 4 sets, on a 4 min clock 1k bike erg 25 wallballs (30lbs to 10ft) AMRAP bar/Ring MU in remaining time (alternate between bar and ring … Continue reading →