Author Archives: admin

Much better today than last week. Hands just felt a little tender EMOM x 12 Odd min – 8 cal bike Even min – 8 C2B pullups solid here.  Need to find a better strategy for jumping onto the bar, creating … Continue reading →

10 min AB @ 300 watts, steady+ 12 min easy movement Free standing HS holds Tripod headstand into forward roll x 5 Skin the cats on rings 1-arm KB high windmills + 10 min AB @ 300 watts, steady + … Continue reading →

A – Below knee hang squat snatch doubles – new set every 2 min x 8 (all around 65-70%)155 + 4 sets 15 cal AB @ 88-90% 5 squat snatches @ 175lbs 2-3 min slow spin on bike as recovery … Continue reading →

A – Below knee hang clean x 1/Front squat x 4 – find a max275 265 was pretty easy, and 275 clean was a pause in the bottom so I didn’t lose it, and grind through the 4 reps. Don’t … Continue reading →

A – OHS @ 3121 tempo x 6, rest 2 min x 4165 From the ground, all racks were taken for class. Also used a much more narrow grip then normal. Tempo up was a game changer.  B1 – 1-arm … Continue reading →

8 min AB @ 300 watts, steady + 12 min easy movement Free standing HS holds Tripod headstand into forward roll x 5 Skin the cats on rings 1-arm KB high windmills + 8 min AB @ 300 watts, steady … Continue reading →

A1 – Reverse slam ball toss x 1.1.1, rest 30 secA2 – Power snatch x 1, rest 3-4 min, build to tough single for the day 185 Got 195 up but couldn’t put on the brakes and stop above parallel … Continue reading →

A – Overhead squats 6 sets of 3, rest 90 sec (moderate, good speed/positions)165 Paused in the bottom for 1 breath and exploded up.  B – Sumo stance banded deadlifts – 8 sets of 3, not TNG, rest 60 sec … Continue reading →

EMOM x 10Odd min – 12 AB cals Even min – 8-10 C2B pullups really wanted to test good output of the bike and see how well I could sustain the pull ups 10 across. Towards the end of the … Continue reading →