Author Archives: admin

A – Strict press – build to tough single quickly170 didn’t’ have much more in the tank than this, but was excited because I think the last time I tested a press was 165. And this broke gravity well and … Continue reading →

3 min row @ 1:50-1:52, rest 1 min3 min bike @ 325-350 watts, rest 3 min x 4 sets Row’s were consistent within pace, except for round 4, felt mechanics breakdown a little, or more accurately focus/discipline on using proper … Continue reading →

Row 500m @ 1:34-1:37 pace12 1-arm alternating DB snatches @ 60lbs 4 hang squat snatches @ 165lbs rest as slow spin on bike 3-5 min x 2 sets Rowers stayed on pace in both rounds, fought a little more for … Continue reading →

A1 – KB goblet hold front to back lunges x 3/leg, rest 30 sec2 pood A2 – KB alternating cossack squats with low hips x 3/side, rest 30 sec 35/hand A3 – Prone scorpion twists x 3/side, rest 30 sec … Continue reading →

A – Banded strict press @ 21X2 tempo x 6, rest 2 min x 6 sets (same setup as last week, same tough load across)Completely different gym as last week so same setup was hard to duplicate exactly.  85 across … Continue reading →

A – Narrow stance box squats to parallel @ 21X1 tempo 4 sets of 10, rest 2 min (good concentric speed)I completely misread this so I fucked up this one B1 – Clean grip deadlift x 10 TNG reps, rest … Continue reading →

AMRAP 15 min @ 80-84% effortRow 6 cals 4 burpees over erg 18 even  Pushed burpee at faster pace today, effected my row a little but like changing the mental and physical challenge for myself today + AMRAP 15 min … Continue reading →

Row 400m @ 1:32-1:35 pace12 dbl KB russian swings @ 24kg/hand 4 hang squat cleans @ 205lbs for time rest as slow spin on bike 3-5 min x 2 sets 2:20 2:34 If you ever make a progression to 3 … Continue reading →

A1 – KB goblet hold front to back lunges x 5/leg, rest 30 secA2 – KB alternating cossack squats with low hips x 5/side, rest 30 sec A3 – Prone scorpion twists x 5/side, rest 30 sec A4 – Supine … Continue reading →

A – Banded strict press @ 21X2 tempo x 6, rest 2 min x 5 setsDifferent band set up today 45-50-55-55-60 B1 – Parallette HSPU negatives x 3 @ 3-5 sec eccentric, rest 5 sec bt, 15 sec after 3 … Continue reading →