Monthly Archives: November 2023

11/22 A. BTN Split Jerk from Blocks: Build to a heavy single for the day 245 – sometimes i just mentally struggle with behind the neck of the blocks to get under the barbell better + B. Deadlift: Build to … Continue reading →

11/20 A. Tabata Wall Facing Handstand Shoulder Taps for 5 x 20/40s. https://youtu.be/Tz-eP0w9884 Done – this got really hard B. Handstand Walk AS SLOW AS POSSIBLE 3 x 25 Feet. https://youtu.be/-pwVtVCrXRM Slow is my normal speed C. Handstand Walk 25, … Continue reading →

11/15 A. Split Jerks: 3,3,2,2,2; rest 2 min – 60,70,75,78,80% – Working strength/control in rerack, No blocks 185-195-205-215-225 B. Deadlift: Build to 85% Current 1RM 385 C. Hand Release DL: 5 reps x 3 sets @ 82-85% 1RM 335 + … Continue reading →

11/3 Overlap 11/4 A. 1.1.1.1.1 Tuck to handstand on wall w/ 2inch elevation x 3, rest 90-120 sec btw sets *elbows stay locked out throughout. Before kicking up, press hard into the ground. As you kick, continue to press and … Continue reading →

11/1 A. Push Jerk w/ 1 sec pause in dip: 3 reps x 5 sets; rest 2 min – 70,73,75,77,80% 1RM SJ 185-195-205-210-215 + B. For reps: 1 min AMRAP: Hang Power Cleans  Rest 30 sec 1 min AMRAP: PC/J  … Continue reading →

11/7Bike erg 3-2-1 breathing progression+Breathing intervalsEcho bike60 sec @ 70-72 RPMrest 60 sec x 10+ (rest 3 min)60 sec @ 70-72 RPMrest 45 sec x 8+ (rest 2 min60 sec @ 70-72 RPMrest 30 sec x 6**if you fail to … Continue reading →

11/6 Power snatch – 1 rep every 30 sec x 12 155 – felt pretty good + Hang squat snatch – 1 rep every 45 sec x 9 170 – felt even better + Squat snatch – 1 rep every … Continue reading →

10/31 Bike erg 3-2-1 breathing progression + Breathing intervals Echo bike 60 sec @ 70-72 RPM rest 60 sec x 8 + (rest 3 min) 60 sec @ 70-72 RPM rest 45 sec x 6 + (rest 2 min 60 … Continue reading →