Author Archives: admin

7/21 TTT Running Gait Prep – https://www.youtube.com/watch?v=llfzaIRyY8I done + 3 min easy jog done + 3 sets @ building intensity 200m run 8 bar facing burpees rest 1 min bt sets done + Cycle Test – Beebop & Runsteady For … Continue reading →

7/20 Part 1 Thoracic drills from Fri + Banded activation with your Macgyver setup + A – Empty bar burgener snatch warmup x 1 set + B – Muscle snatch x 1/Hang muscle snatch x 1/OHS x 1, new complex … Continue reading →

7/14 For time 10-20-30-40-30-20-10 cals each Row Ski Bike erg 29:07 – really only had one plan, that was if 8/8.5 was sustainable I wanted to be 7.5 or 8 on the row so I could stay 8.5/9 on the … Continue reading →

7/13 Part 1 CO symmetry full warmup protocol Check – with the makeshift CO symmetry i have access too + A – Empty bar burgener snatch warmup x 2 sets, rest 1 min Check + B – Slow snatch build, … Continue reading →

7/8 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 →

7/6 Part 1 CO symmetry full warmup protocol + A – Empty bar burgener snatch warmup x 2 sets, rest 1 min + B – Slow snatch build, self directed in loading and movement comfort, but can follow something like … Continue reading →

For time w/a partner 6 rounds Partner A – 100m swim while partner B holds 50lb in suitcase hold Partner B – 100m swim while partner A holds 50lb in suitcase hold into 6 rounds split however 20 Toe to … Continue reading →

7/3 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 →

6/30 Ski 85 cals @ 1000+ cal/hr rest 4 min x 3 sets – 4:49.5 (1014) – 4:54.5 (1030) 5:00 (1012 avg) + Run 1.2k @ 4:30-4:40/1k rest 4 min x 3 sets 6:14 – 6:21 – 6:24 – i … Continue reading →

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 →