Author Archives: admin

3 sets, rest 4 min bt sets 5 burpees 5 squat cleans @ 185 5 burpees 4 squat cleans @ 205 5 burpees 3 squat cleans @ 225 5 burpees 2 squat cleans @ 245 6:03 5:39 5:29 Second set … Continue reading →

5 sets @ 80-85% effort, controlled breathing throughout, minimal residual burning Row 4 min, rest 1 min Bike 4 min, rest 1 min Jog 800m, rest 3-4 min + 10 min parasympathetic breathing @ 3142 tempo measured heart rate on … Continue reading →

A – 1 strict MU + 4-5 kipping MU (but keep them all in rhythm)- 3 sets, rest as needed One of the best days I feel I have had with muscle ups B – 2 banded strict HSPU, rest … Continue reading →

My own fault for not having a proper warm up dialed in and some parental duties that put me in a position to rush, looking back though the only thing I missed was 2 sets of the floating deads. A … Continue reading →

This turned out to be not the best training day. Not sure what was going on, stress was a little higher over the past couple of days but sleep was good. Back/QL felt a little wonky and tight but didn’t … Continue reading →

E8MOM x 3-4 sets as able to maintain intensity around 88-90%60 cal AB 20 wallballs @ 30lbs 15 burpees 10 bar MU 5:56 7:02 8 on the dot  A couple of factors here. First, I switched pre-workouts today, I have … Continue reading →

A – 1 strict MU + 3 kipping MU – 3 sets, rest as needed B – 5 strict HSPU + 10 kipping HSPU – 4 sets, rest as needed Video is of 2nd set of muscle ups and 3rd … Continue reading →

Today was the day I have more company coming in so I knew I would get my session in just had to be early. I chose to sleep in a few extra minutes, knew this would sacrifice the ideal warm … Continue reading →

Run warmupBasic Blood Flow/Prep: Easy Walk/Jog 400m  + Stationary:  Banded lateral monster walk x 8/direction Seated Hip Rotations; 8/leg  Leg Swings; 10 forward/leg, 10 side/leg  Side to Side Lunge; 10/leg  Forward/Back Line Drills; 20 reps  Side to Side Line Drills; … Continue reading →

A – Squat snatch doubles – new set every 90 sec x 10 (start at 155, build every 2 solid makes)155-165-175-185-190-195(2 sets)-200(2 sets)-205 1 miss  B – Front squat x 3/Split jerk x 1 – 6 working sets, rest 2 … Continue reading →