Author Archives: admin

7/28 A – TNG power cleans – 3 reps every 30 sec x 4, rest 2-3 min x 4 sets 155–165–170–180 – things got a little sloppy on set 2 so that changed my trajectory of loading plan, but I … Continue reading →

7/22 (new)Easy bike 5-6 min+A. Wrist Sequence: 10 reps per position.https://www.youtube.com/watch?v=4ffqLplXvlsB. Ido Portal’s Diagonal Stretch: 3 x 30s per side, rest 30s.https://www.youtube.com/watch?v=ODx4FflXZ1YC. Half Kneel Perpendicular Stretch: 3 x 30s per side, rest 30s.https://www.youtube.com/watch?v=6Vqxhr_7LSAD. Lunge + Quad Stretch: 3 x 30s … Continue reading →

7/7A1 – TNG power snatch x 7 unbroken reps @ 135lbs, rest 10 secA2 – Power snatch x 7 singles for smooth speed @ 135lbs, rest 4 min x 2 setsThis is the perfect set up for me to build … Continue reading →

7/4Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well)+4 rounds for time1000m bike erg100 DU’s10 wall walksActually got up early and rented kayaks and went on … Continue reading →

7/1 Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well) + Every 3:30 x 15 sets Row 500m *start this at 1:56-1:58, and try to get … Continue reading →

6/30A – TNG power snatch x 5 unbroken reps, rest as needed building to tough set for the day155B – OHS @ 31X1 tempo x 3 reps, rest 3 min x 5 sets*challenge yourself to go a little more narrow … Continue reading →

6/27 (machine/mobility, run deload) *for alll machine intervals, think about a 15 min ‘effort/pace’. should be sustainable/repeatable with this 2:1 work:rest All machine work was sustainable, perceived feeling of high but could’ve done that set up for 15 sets for … Continue reading →

6/24 Gait prep + Every 5 min x 6 alternating sets (3 each) Odd sets – Run 800m (or as close as you can get at gym) Borrowed a measuring wheel and one loop around the building is 156 meters … Continue reading →

6/18 (strength/power development focus) A1 – Squat clean x 1.1.1, rest 8-10 sec bt reps, 0 sec after last rep 185—185—185—205—205 A2 – Shoulder to overhead x 2, rest 3 min x 5 sets *3 squat clean singles, then after … Continue reading →

6/13 Gait prep + 3 min bike + 3 min easy jog + Any other mechanical warmup needed + Every 12 min x 3 sets Run 2k @ 10k ‘effort’ 11:17—-11:11—-11:20 – did had to take a bigger break between … Continue reading →