Monthly Archives: May 2023

Tuesday 5/30/2023

Posted on May 30, 2023 by admin

5/30 Row 5 min with display on force curve, 20-22 strokes/min, easy effort done + Row 100 cals @ progressive effort, faster every 25 done + For time 40-30-20-10 Row cals Line facing burpees 12:33 – going into the the … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday 5/30/2023

Friday 5/26/2023 – Monday 5/29/2023

Posted on May 30, 2023 by admin

5/26 Overlap + Zone 2 volume 5/27 PT work (external rotation isometric, wall slides, abduction isometrics) + EMOM x 8 Odd min – 30 sec toes to bar Even min – 30 sec burpees to Touch Bar 18-15-14-11(7/3/1) _______11-10-10-10 – … Continue reading →

Posted in Games Prep | Comments Off on Friday 5/26/2023 – Monday 5/29/2023

Wednesday – 5/24/2023

Posted on May 25, 2023 by admin

5/24/2023 A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 205-245-275-225-265-300 … Continue reading →

Posted in Games Prep | Comments Off on Wednesday – 5/24/2023

Tuesday – 5/23/2023

Posted on May 25, 2023 by admin

5/23 Row 5 min easy + Hinging prep and hip opening warmup + Row 250m progressive intensity, last 100m or so around a 1:43-1:44/500m pace rest walk 3 min x 4 sets Done – and man I started wanting to … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday – 5/23/2023

Wednesday 5/17/2023 – Monday 5/22/2023

Posted on May 22, 2023 by admin

5/17/2023 Power clean – 1.1.1 x 4, rest 8-10 sec bt reps, 2 min bt sets 205-225-235-240 + Dbl KB front rack wall sit x 25 sec, rest 1:35 x 5 sets Did 35/hand the first 3 sets and dropped … Continue reading →

Posted in Games Prep | Comments Off on Wednesday 5/17/2023 – Monday 5/22/2023

Tuesday 5/16/2023

Posted on May 22, 2023 by admin

5/16 5 min easy row with display on force curve + 60-90 sec progressive intensity rows, building just past target pace rest 2-3 min x 3 sets done + Broken 2k row for time 800m, rest 3 min 600m, rest … Continue reading →

Posted in Aerobic Intensity, Machine Intensity | Comments Off on Tuesday 5/16/2023

Saturday 5/13/2023 – Monday 5/15/2023

Posted on May 22, 2023 by admin

5/13 PT work (external rotation isometric, wall slides, abduction isometrics) + A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec A2 – Bamboo bench press x 10, rest 2 min x 4 sets Done – … Continue reading →

Posted in Games Prep | Comments Off on Saturday 5/13/2023 – Monday 5/15/2023

Wednesday 5/10/2023 – Friday 5/12/2023

Posted on May 12, 2023 by admin

5/10 10 min echo @ 55-58RPM watts, steady + 12 min easy movement Light KB arm bar x 3/side (adjust ROM as needed to get a little stretch/activation without overdoing things) Front plank with circling hands on low rings x … Continue reading →

Posted in Games Prep | Comments Off on Wednesday 5/10/2023 – Friday 5/12/2023

Tuesday – 5/9/2023

Posted on May 12, 2023 by admin

5/9 5 min row with display on force curve + For time – 2.5km row at 0:00 – 20 cal bike erg at 3:00 – 20 cal ski at 6:00 – 15 cal bike erg at 9:00 – 15 cal … Continue reading →

Posted in Games Prep | Comments Off on Tuesday – 5/9/2023

Monday – 5/8/2023

Posted on May 12, 2023 by admin

5/8 A – Double barrel front squats 8 sets of 4, all sets heavier than week 3 (4/10), rest 2 min 200×3-209×3-215×1-225×1 When does it end?????? And at least on week 3 I had 2-3 min rest. I had to … Continue reading →

Posted in Games Prep | Comments Off on Monday – 5/8/2023