Monthly Archives: January 2025

1/27 (single) Bike erg 5 min easy check + A – Hip strength series x 2 sets Side lying internally rotated abduction x 5/side with pause at top of each –  Glute med wall lean x 20 sec/side for activation … Continue reading →

1/24 (partial sim with subs) Session 1 Event 1 intervals 60 yard Sandbag carry @ 150lbs  60 yard dbl KB farmer carry @ 32kg/hand  1600m bike erg @ strong effort, damper 5-6 4:32 Rest 5 min 60 yard Sandbag carry … Continue reading →

1/22 (easier) Bar MU – 5 sets of 4 reps for smooth tech, long body lines and good hip pop to catch them high, rest as needed with a focus on quality here I have a bad habit of trying … Continue reading →

1/21 ABC’s trace with big toe x 1 time through each ankle Done – not a good day + Donny Thompson banded ankle protocol x 2 sets of 20/side done + 3 sets, rest as needed Extended ROM calf raises … Continue reading →

1/20 A – Muscle snatch doubles from below knee, rest 60 sec x 3 sets *mod loading, work on bar speed here 75-95-95 did one bonus set at 115 but definitely not as fast as needed B – Power snatch … Continue reading →

For starters, I feel much better today. It doesn’t hurt to put on my pants or shoes so there is some improved plantar flexion. Also, when talking to my PT last night, she had mentioned to put some tissue work … Continue reading →

1/13 A – Squat snatch doubles x 3 sets, rest 2 min bt sets (155-165) 165 B – Squat snatch singles x 3 reps, rest 2 min bt sets (175+) 175-180-180 C – Snatch grip yielding isometric hold below knee … Continue reading →

1/10 FOTC run through (might just need to find a running setup that mimics something close to 200m with a few tight turns) *get round times as you go, and a rough idea of splits on the snatches and rope … Continue reading →

1/7 ABC’s trace with big toe x 1 time through each ankle done + Donny Thompson banded ankle protocol x 2 sets of 20/side done + 3 sets, rest as needed Extended ROM calf raises x 10 with 1 sec … Continue reading →

1/6 A – Squat snatch triples x 2 sets, rest 2 min bt sets (135-155) 145 B – Squat snatch doubles x 2 sets, rest 2 min bt sets (155-175) 160 C – Squat snatch x 4 building singles, you … Continue reading →