Author Archives: admin

9/4 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 →

9/2 A – Thoracic mobility and front rack prep (let me know what this looks like now and what feels best) + B1 – 6 thrusters @ 135lbs, rest 20 sec B2 – 12 thrusters @ 95lbs, rest 20 sec … Continue reading →

8/29 Self defense class This was one of the most amazing/fun experiences I have had in an educational setting (minus TTT camps)….I learned so much, and we worked so time and energy were not preset lol *if you have time/energy* … Continue reading →

8/28 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 →

8/25 TTT gait prep + 3 min easy jog + For time 800m run 20 bar facing burpees 800m run 40 bar facing burpees 800m run rest 4 min x 2 full sets 17:28-19:37???? I kept a running clock and … Continue reading →

8/24 Part 1 Thoracic drills + Banded activation with your Macgyver setup + 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 high windmill x … Continue reading →

8/19 A – Thoracic mobility and front rack prep (let me know what this looks like now and what feels best) + B – 7 singles of squat clean thruster @ 155lbs, rest 90 sec x 4 sets *28 total … Continue reading →

8/18 TTT gait prep + 3 min easy jog + 3 rounds for time 600m run 10-20-30 bar facing burpees rest 3-4 min x 2 sets *second set starts back at 10 burpees 14:19 – 15:59 – I talked someone … Continue reading →

8/17 Part 1 Thoracic drills + Banded activation with your Macgyver setup + 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 high windmill x … Continue reading →

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 →