Author Archives: admin

When I asked my questions about the double, I should’ve been more detailed, in that I had the time, was going to do the first workout, hang out, do some work, check my email, etc. and rest for whatever time … Continue reading →

14 min amrap:20 deadlift 225lbs 12 muscle ups 100 double unders 20 deadlift 275lbs 12 muscle ups 100 double unders 20 deadlift 315lbs 12 muscle ups 100 double unders 20 deadlift 365lbs 12 muscle ups 100 double unders (if you … Continue reading →

A – 1 squat clean thruster every 30 sec x 12 (build in load every 4)205-215-225 + AMRAP 15 min 6 clean and jerk 185lbs 9 TTB 12 box jumps 24in … immediately following completion of the workout 5 min … Continue reading →

First of all thank you for today. It was a reminder for the importance of several things that I have been neglecting. The appropriate energy system warm up, and confidence with my gymnastics. Most of the conditioning pieces lately have … Continue reading →

10 min bike easy+ Ido Portal squat routine – https://www.youtube.com/watch?v=lbozu0DPcYI + 10 min row easy  + Thoracic bridge flow – https://www.youtube.com/watch?v=X_aJXXGs6kg + 10 min ski easy + Hip Flow – https://www.youtube.com/watch?v=XH0b7T_LSkY + 10 min bike easy Had fun with this … Continue reading →

Had to do both sessions together, with a rest between. Running on fumes from travel.AM 5 min bike easy pace + 4 sets 90 sec bike @ 350 watts 30 sec slow spin, <150 +  4 sets 60 sec bike … Continue reading →

A – Snatch pulls 5×5, rest 2 min (keep arms long and lats active)195-215-225-235-245 Hands were sensitive today and no wraps, yes I was being a little bitch, felt good on pulls and holding positions B – 1-arm bottoms up … Continue reading →

A – Belly to wall HS hold in hollow position x 20-30 sec, rest as needed x 5 (same position progression as tuesday)positions felt way better today.  B – Reverse table plank hold x 20-30 sec, rest as needed x … Continue reading →

A – Power clean x 3/Front Squat x 3 – new complex every 90 sec x 6225 across Clean felt good, front squat felt heavier than it should’ve. Hips feel super tight. Going to spend some extra time there and … Continue reading →

A – Belly to wall HS hold in hollow position x 20-30 sec, rest as needed x 5 sets (work from extended, to straddle tucked, to full tucked)Could feel losing hollow by overextension when transitioning from extended to tucked so … Continue reading →