Monthly Archives: July 2024

7/29 I was really pressed for time today so that effected my overall time available to warm up longer to hit some bigger lifts.  Thoracic prep (your choice from drills that have worked best) + Shoulder strength (same) Support pike … Continue reading →

7/26 12 cal bike erg  10 Hang Power Clean @ 95lbs 48 DU’s  12 cal bike erg  Rest 2min x 3 Rounds @ fastest sustainable pace possible 1:38–1:34–1:40 – only had access to echo bikes today so did 9 echo … Continue reading →

7/22 Thoracic prep (your choice from drills that have worked best) + Shoulder strength Support pike slide 3 sets of 3-4 reps – https://youtu.be/hCscG9mhXHE?t=332 , try to get feet to ‘float’ at the top Parallettes on boxes pike raise 3 … Continue reading →

7/17 A – Floating squat snatch doubles, rest 2 min x 6 sets,  Finished at 180 and had a mini scare on that set, standing up from the squat I felt a little something funky in the same shoulder, my … Continue reading →

7/16/2024 Freestanding HS holds – new attempt every 60 sec x 5-6 to try to establish a good time (4×4 box) 10sec and did get some time under tension with some wall facing drills after.  + Every 90 sec x … Continue reading →

7/12 *rest between EMOMs as needed I did this on Saturday, saturday turned into a double because on friday I had a chance to do a swim workout at a friends and added 90 more burpees into that day and … Continue reading →

7/8 Thoracic prep (your choice from drills that have worked best) + Shoulder strength Support pike slide 3 sets of 3-4 reps – https://youtu.be/hCscG9mhXHE?t=332 , try to get feet to ‘float’ at the top Parallettes on boxes pike raise 3 … Continue reading →

Day 1 Thoracic series, 4x through, rest as needed Kneeling Thoracic flow rotation against wall x 3 ‘reps’ direction Single and double arm foam roller roll outs x 5 reps/variation ( https://www.instagram.com/p/BzepacXlRK1/?igshid=1x4wpdhg7m8s8&img_index=2 ) Active arch body hold from GHD x … Continue reading →

Day 1 100 cal echo, progressive intensity, faster every 30 cals, open it up last 10 8:01 + Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 7 breath cycles with arms extended, and 7 breath … Continue reading →