Monthly Archives: August 2026

8/14 1 set current thoracic ext/rot drills 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 + … Continue reading →

8/10 Part 1 Thoracic drills + Banded activation with your Macgyver setup + Lifting deload – 3 sets of lightly loaded movement work, rest as needed Medball/Dball bear hug hold alternating get ups x 10 steps (5/side) Bottoms up KB … Continue reading →

8/8 Thorough positional warmup for overhead/front rack/squatting positions, can use the full sequence we’ve had or adjust as needed for these movements/loads, but ensure you protect a good 15-20 min to prep positions here so you move as efficiently as … Continue reading →

8/5 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 + Additional … Continue reading →

Or dedicated and determined to not get wet would be a more accurate description 8/4 TTT gait prep + 3 min easy jog + 3 sets, rest 1:30 min bt sets 400m run 14 bar facing burpees 200m run 3:49-3:36*-4:29**____ … Continue reading →

8/3 Part 1 Thoracic drills + Banded activation with your Macgyver setup + A – Empty bar burgener snatch warmup x 1 set done + B – Muscle snatch x 1/Hang muscle snatch x 1/OHS x 1, new complex EMOM … Continue reading →

8/1 tttTD 10 rounds for time (10 min cap) 10 TTB 10 1-arm alt DB snatch @ 50lbs I decided even if I wasn’t going to finish this under the cap I was going to finish it. 10:45 my time. … Continue reading →