Monthly Archives: March 2024

Wednesday – 3/27/2024

Posted on March 27, 2024 by admin

3/27 A – 4 sets for times: 9 DL  6 PC 3 Hang PC – 165lbs Rest 2:1 b/t each set 56–53–46–42 + B – For time 20 wtd pistols (50lbs, held anyhow) 20 unweighted pistols 3:07 – I actually … Continue reading →

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Tuesday – 3/26/2024

Posted on March 27, 2024 by admin

3/26 No warmup machines Every 3:30 x 8 Row 500m @ 1:57-1:59/500m Didn’t write down times from C2 but hit all targets and more on the lower end than the higher end of the marks + Every 3:30 x 8 … Continue reading →

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Friday 3/22/2024 – Monday 3/25/2024

Posted on March 26, 2024 by admin

3/22 Shoulder prep – pull from Tuesday’s warmup stuff Done  + A – 5 sets of 10 banded strict press, rest 90 sec *1 sec pause overhead each rep *skinny bands anchored low, empty or very lightly loaded bar 65 … Continue reading →

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Wednesday 3/6/2024

Posted on March 6, 2024 by admin

3/6 Shoulder prep + A – Clean and jerks – 4 strong singles @ 75-80%, rest 2-3 min 198×2, 218×2, 228 – i did an extra set because the shoulder was feeling great and I wanted to see how that … Continue reading →

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Tuesday 3/5/2024

Posted on March 6, 2024 by admin

3/5 Hip/knee prep 1-2x through + 5 min echo bike, nasal breathing only + For time @ strong effort 60 cals each (row/ski/bike), rest 1 min 45 cals each (row/ski/bike), rest 1 min 30 cals each (row/ski/bike) 25:50 – stay … Continue reading →

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Saturday 3/2/2024 – Monday 3/4/2024

Posted on March 6, 2024 by admin

3/2 Thorough shoulder prep + A – Tempo OHS @ 32X2 tempo x 3, rest 2 min x 5 sets 165 across B – 10 sets of 3 strict HSPU, rest 45 sec bt sets didn’t feel great, was tempted … Continue reading →

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Friday 2/23/2024 – Friday 3/1/2024

Posted on March 6, 2024 by admin

2/23 3 sets warmup, not for time 3/side KB high windmill 3/side KB TGU 3/direction/side change plate teacup rotations 30 sec continuous prone scap swimmers with no touch on body/ground + Hip/Knee prep + Overlap with crew (ensure easier on … Continue reading →

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