Author Archives: admin

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 →

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 →