Monthly Archives: August 2023

Wednesday – 8/30/2023

Posted on August 31, 2023 by admin

8/30 (compete overlap, CF focus) A. Power Snatch + Hang Squat Snatch + Squat Snatch: 5 complexes @ 95-115lbs; rest 60-90 sec b/t sets – breathing/cycling focus 115 – felt really good today, been focusing on foam rolling/opening up my … Continue reading →

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Tuesday – 8/29/2023

Posted on August 29, 2023 by admin

8/29 Bike 3 min, nasal breathing only Bike 2 min, inhale through nose exhale through mouth Bike 1 min regular breathing + EMOM x 15-18 Min 1 – Bike 13 cals Min 2 – Bike 15 cals Min 3 – … Continue reading →

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Monday – 8/28/2023

Posted on August 29, 2023 by admin

8/28 A – Paused front squat – 1 rep every 60 sec x 15 *3 sec dead stop pause in the bottom of each. build in load every 5, keep speed high and work on posture 165-185-195 – was so … Continue reading →

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Tuesday (done as monday Pm) 8/22/2023

Posted on August 29, 2023 by admin

8/22 Gait prep + Hypoxic breathing x 4 sets + 6 sets, new set every 5 min Sets 1,4,7 – Ski 20 cals + Run 400m Sets 2,5,8 – Echo 23 cals + Run 400m Sets 3,6,9 – Row 26 … Continue reading →

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Wednesday 8/16/2023 – Monday 8/21/2013

Posted on August 29, 2023 by admin

8/16 Pec Rehab 1. Push-ups – variation on hand placement: 2-4 x 60s AMRAP, rest as needed. *Reps do NOT need to be UB, just play with different hand positions so we can make sure we are getting different joint … Continue reading →

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Tuesday – 8/15/2023

Posted on August 15, 2023 by admin

1.5 mile ruck jog/walk (mix of a run effort and a walk effort) the gym has a 150m-ish lap, so started off with a walk one jog 1, walk 1 jog 1.5 + Every 2 min x 10 alternating sets … Continue reading →

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Monday – 8/14/2023

Posted on August 15, 2023 by admin

2 rounds, continuous effort Ski 250m @ steady effort (around 1:52-1:55/500m) 8 PC/PJ @ 115lbs 3:21 – tng the first round but did a mix in the 2nd round. + (rest to recovery) 2 rounds, continuous effort Row 250m @ … Continue reading →

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Friday 8/11/2023 – Saturday 8/12/2023

Posted on August 14, 2023 by admin

8/11 Overlap + Ruck walk 6 miles (conversational effort) Did not get full 6 miles in, only had time for about 45 minutes 8/12 3 sets for max reps: AMRAP UB Strict Wall Facing HSPU’s 10-8-6 Rest 30 sec AMRAP … Continue reading →

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Wednesday – 8/9/2023

Posted on August 9, 2023 by admin

8/9 Pec Rehab 1. DB Bench (2020): 2-3 x 10-12, rest 2 minutes. 2. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s. *Light loading / sub 10# db 3. Bottom of Ring Push-up Hold (as … Continue reading →

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Tuesday – 8/8/2023

Posted on August 9, 2023 by admin

8/8 1 mile ruck jog Done – more of a shuffle than a jog + Every 2 min x 10 alternating sets (5 each) Odd sets – 10 cal standing C2 @ damper 10 + 10 cal seated C2 @ … Continue reading →

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