Author Archives: admin

The miraculous comeback in the super bowl led to a pretty shitty night sleep. Just had to be up early, that’s it. Plus my glutes and hips were still hella sore. A – Power snatch cluster 1.1.1 x 6, rest … Continue reading →

Kind of a weird day, I was pretty sore, it was cold, and motivation was low. Stopped after the deads and wrote a letter to myself that I had to get excited, dig deep and get my shit together.  A … Continue reading →

2 min foam roll lats teacup rotations quadruped thoracic rotations + A1 – Bradford press x 6 (over and back = 1), rest 90 sec 105 across Rep 5 and 6 were making me think I bit off more than I … Continue reading →

AMAB 10 min easy spin + 2 rounds 12 sec AB @ 700+ watts 48 sec AB @ 400+ watts 60 sec AB @ 200+ watts rest off bike 4 min x 4 sets Used an older Schwinn so had … Continue reading →

AMAB 10 min easy spin + 2 rounds 12 sec AB @ 700+ watts 48 sec AB @ 400+ watts 60 sec AB @ 200+ watts rest off bike 4 min x 4 sets + Quadruped rock back into planche … Continue reading →

10 min shoulder/tspine mobility+ 8-10 min C2B/Bar MU skill work + EMOM x 10 odd min – 3 burpees + 2 bar MU even min – 10 box jump step downs @ 24in (immediately at 10 min mark) For time, … Continue reading →

Felt super weak today even warming up.  A – Squat clean – tough single 275 Wasn’t able to keep constant pressure into the ground as I felt my hips rising and losing good back angle.  B – Front squat – … Continue reading →

A – Banded back squats 10 sets of 2, rest 60 sec (light, good speed)185 B – Single leg landmine RDL x 5/side, rest 1 min bt legs x 3 sets (https://www.instagram.com/p/BOVv8zQD3N9/) +90 Might have been a bit aggressive 1st … Continue reading →

EMOM x 30Min 1 – AB 12-15 cals Min 2 – KB bottoms up screwdriver from prone x 4 rotations/side (just flat on back, dont do side lying – https://www.instagram.com/p/BPCQAU_BRpW/?taken-by=quinn.henochdpt) Min 3 – 2 controlled skin the cat reps on … Continue reading →

A1 – Single leg plate RDL to toe off (crossbody plate path) – 5/side (let me know if you got the vid i sent separately)So I love these, felt pretty exhausting as I’m assuming the effort of extension here is … Continue reading →