Daily Archives: November 19, 2023
Wednesday – Friday — 11/15/2023 – 11/18/2023
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
Tuesday 11/14/2023
11/14 Bike erg 3-2-1 breathing progression + Breathing intervals Echo bike 75 sec @ 70-72 RPM rest 60 sec x 8 + (rest 3 min) 75 sec @ 70-72 RPM rest 45 sec x 6 + (rest 2 min 75 … Continue reading
Friday – Saturday 11/10/2023 – 11/14/2023
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
Wednesday – 11/8/2023
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
Tuesday 11/7/2023
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