Author Archives: admin

5-6 min DB front rack lunge skill work (only if elbow allows to do this with no pain. play around the with the vertical stack, and try to smooth out the movement, i think that there is a good chunk … Continue reading →

A – Power clean x 1/Front squat x 3 – new set every 2 min x 5 225-235-245-255 (hit the brakes just in time to keep it a power, so I did my last two sets here) second set received … Continue reading →

12 min bike @ 300 watts Done, got more to the mid 300’s towards the back end + 1-arm half kneeling KB OH hold in external rotation x 30 sec/side 1-arm hang from rings 8-10 sec/side Side plank from elbow … Continue reading →

A – Below the knee hang squat clean doubles – new set E2MOM x 6, moderate load, crisp245 across  B1 – Clean pulls x 3, rest 15 sec 305 across  B2 – Seated tall box jump/step down x 1.1.1.1, rest … Continue reading →

Bar facing burpee skill/pacing work – do 4 sets of 10 reps, with 2 min rest between, work on finding consistent pace and efficient footwork tried two different style of burpee, my end goal on all was to turn and … Continue reading →

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 →