Author Archives: admin

Cascade classic workout #6 222 My mini goal that I had was to do all c2b unbroken. 9 isn’t a huge obstacle and probably could’ve score slightly better by breaking them up. I took a rest walk to the bar … Continue reading →

Cascade classic 5a & 5b 9:32 20 muscle ups  1 miss and left one on the table.  Steady movement on couplet, pretty happy with the 20 muscle ups in the shorter period of time. 3 on first set and 2’s … Continue reading →

For time Row 250m Squat snatch ladder – 1 rep at 155/165/175/185/195 2:54 Snatches actually felt better here than in warm up, row pace was @ 1:34 + For time AB 30 cals Squat clean ladder – 1 rep @ … Continue reading →

12 min ski @ 2:12/500m pace 2:11.8/500 – 2730m avg heart rate 136 + 12 min easy movement Tall kneeling KB halos x 4/direction KB around the worlds x 4/direction Judo roll x 2/side (shoulder roll) Dead hang to inverted … Continue reading →

AMRAP 60 min @ EN2-3 effort Row 250m @ 2:00/500m pace Banded straight arm PVC lat pulldowns with shoulders down and back and rib cage down 5-6 Supinated grip foot assisted hang x 20 sec with full breaths AB 90 … Continue reading →

A – Mid thigh hang power snatch – 1 rep every 30 sec x 15 @ 165-175165 across  Not all reps felt crisp from mid thigh, but overall moved the barbell with ease B – Back squat 3×3 @ 84%, … Continue reading →

10 min ski @ 2:12/500m pacestayed around 2:10 + 10 min easy movement Tall kneeling KB halos x 4/direction KB around the worlds x 4/direction Judo roll x 2/side (shoulder roll) Dead hang to inverted and slow lever negative x … Continue reading →

Find a 1RM of the complexPower clean/Hang Squat clean/Shoulder to overhead x 2 255 Power clean felt good, but just above parallel, was first load I did of the actual complex, the standard of above the knee for hang caused … Continue reading →

A – Banded box squats to parallel, wide(r) stance, 3 reps EMOM x 8165 Could’ve gone way heavier but gave me the feeling of the controlled eccentric  B1 – Banded glute march x 40 steps, rest 30 sec B2 – … Continue reading →

OHS – find tough single275 Went from 260 to 275, the 275 felt way better than the 260, after that 260 I said yes you are going to go for it but this will be the last one. 260 I … Continue reading →