Author Archives: admin

12/2A – Squat clean x 1/Front squat x 2/Split jerk x 1, rest 3 min x 5 sets 185-195-205-215-225 – wasn’t how this was going to feel so wasn’t too aggressive with starting load or jumps. wasn’t until the 215 … Continue reading →

11/8/2024 A1 – Band pull aparts palms up x 10-12 A2 – Band pull aparts palms down x 10-12 A3 – Diagonal band pull aparts x 6-8/side, rest as needed x 4 sets B – 10 1-arm alternating TGU @ … Continue reading →

11/1/2024 A1 – Band pull aparts palms up x 10-12 A2 – Band pull aparts palms down x 10-12 A3 – Diagonal band pull aparts x 6-8/side, rest as needed x 4 sets B – 10 1-arm alternating TGU @ … Continue reading →

10/28/2024 A – Snatch grip isometric pin pull below knee height – 14 sec of HARD contraction, new set every 90 sec x 3 *little longer hold this week done B1 – Below knee paused squat snatch x 1, 2 … Continue reading →

10/21 A – Snatch grip isometric pin pull below knee height – 10 sec of HARD contraction, new set every 90 sec x 4 B – Below knee paused squat snatch x 1.1 + Regular speed squat snatch x 1.1, … Continue reading →

10/7Row 5 min @ 22 s/min with display on force curve*pretty rainbows! pace is whatever you want it to be, very easydone+Ski erg 500m x 12 sets; rest 2:00 min bt sets*1:58/500m to start, increase pace each set if possible1:55.8—1:55.1—1:54.5—1:52.7—1:52.4—1:50.5—1:50.2—1:50.9—1:48.7—1:50.4—1:49.0—1:46.3 … Continue reading →

9/30 A – Snatch grip isometric pin pull below knee height – 10 sec of HARD contraction, new set every 90 sec x 5 *here’s the setup – https://www.youtube.com/watch?v=F21nYSRRqE0 *cues – set this up so barbell is below knee height … Continue reading →

9/23 A – Feet elevated ring rows x 15 for time, rest 2 min x 3 sets (feet elevated to same height as hands) 19—20—19 B – Foot assisted strict bar dips x 15, rest 2 min x 3 sets … Continue reading →

9/20/2024 100 cal bike, start very easy and slowly build + Lightly loaded hollow rocks x 20 sec on, 40 sec off x 6 *light load held in hands overhead, keep good tension in midline and shoulders + Tucked handstand … Continue reading →