Author Archives: admin

10 min cyclic warmup + 10 min movement quality for hips (ido squat, hip flow, hamstring work) + Row 12-15 sec @ 600-700 watts, rest 60 sec x 10 All good here, most stayed around 657 + Ski erg 12-15 … Continue reading →

Glad Christmas is in the rear view mirror, no more cookies around and bad food. Perfect training design for today. I knew today would be a struggle with all the inflammatory foods I have been consuming, which was very relative … Continue reading →

5 min clock Row 60 cals Box jump step downs @ 24in in remaining time (rest 5 min) 5 min clock AB 50 cals Toes to bar in remaining time (rest 5 min) 5 min clock Ski 40 cals AMRAP … Continue reading →

A – 10 squat snatches for time @ 165lbs, rest 2 min x 2 sets 1:19-1:54 w 1 miss Had no plan here whatsoever and just went for it. When I got to 8 on both squatting fatigue was my … Continue reading →

10 min cyclic warmup + 10 min movement quality for hips (ido squat, hip flow, hamstring work) Got in about 15+ + Row 12-15 sec @ 600-700 watts, rest 60 sec x 8 of course the minimum interval requirement is … Continue reading →

Before starting this day I thought you had extremely high confidence in me in my ability to move fast on burpees and then I surprised myself. 12 bar facing burpees @ 93% effort, new set every 2:30 x 3 (sets … Continue reading →

A1 – 1-arm hang KB snatches x 5/side, rest 45 sec 70 Was the first time in a long time snatching 2 pood overhead, it felt a little foreign but got better and started to gain a lot more comfort … Continue reading →

Yuri cossack squat flow x 4/side, slow and deliberate movement (https://drive.google.com/file/d/0By5z4lLkCSuhakZOXzFxVG5jQWs/view) Kang Squats with light load x 5 slow reps Band resisted A march x 5 steps/side, exaggerate the glute squeeze on grounded leg (https://www.youtube.com/watch?v=tz3O0fFarZs&feature=youtu.be) 2-3 times through as needed … Continue reading →

AM For time 10 squat snatches @ 135 8 squat snatches @ 155 6 squat snatches @ 175 4 squat snatches @ 185 2 squat snatches @ 195 9:14 Going into this I anticipated/assumed about 2 minutes including loading and … Continue reading →

For time Row 2k 50 toes to bar 40 shoulder to overhead @ 115lbs 30 bar facing burpees 16:57 Row was 7:22 – first 1K was about a 1:46 pace felt I was over pulling so eased up a little … Continue reading →