Monthly Archives: June 2026

6/29 Part 1 Front rack prep x 2 sets Blocked thoracic extensions x 5 reps (GHD/medball) Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep Lat/teres stretch with racked BB x 5 reps/side, controlled … Continue reading →

6/23 I appreciate the vote of confidence on these numbers. I knew I could hit the row but wasn’t feeling great for the run and ski  Row 75 cals @ 1150+ cal/hr rest 4 min x 3 sets 3.44.6-3:42.7-3:44.5 + … Continue reading →

6/22 Part 1 Front rack prep x 2 sets Blocked thoracic extensions x 5 reps (GHD/medball) Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep Lat/teres stretch with racked BB x 5 reps/side, controlled … Continue reading →

6/17 1 set, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side + A … Continue reading →

6/12 Front rack prep x 2 sets Blocked thoracic extensions x 5 reps (GHD/medball) Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles … Continue reading →

6/8 Part 1 Front rack prep x 2 sets Blocked thoracic extensions x 5 reps (GHD/medball) Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep Lat/teres stretch with racked BB x 5 reps/side, controlled … Continue reading →

6/6 For time (14 min cap) 50 toes to bar 40 bar facing burpee 30 cal row 20 power snatch 115lbs 11:06 – I decided I was going to go for the TTB and see what happens. My goal was … Continue reading →

6/5 Front rack prep x 2 sets Blocked thoracic extensions x 5 reps (GHD/medball) Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles … Continue reading →

5/29 Front rack prep x 2 sets Blocked thoracic extensions x 5 reps (GHD/medball) Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles … Continue reading →