Author Archives: admin

A – Squat clean from blocks at mid thigh – 10 singles, rest 90 sec (build to tough load but maintain a bounce out of the bottom,use it as timing/bracing work)265 No blocks at mid thigh, set up is at … Continue reading →

AM30 min ATW @ En2-3 pace Sandbag carry up and down long stairs, 1 time 10 strict HSPU 10 burpees over bag 10 strict pullups 7 + 10 hspu Heart rate monitor said I was closer to EN3 range most … Continue reading →

A – Power clean from blocks below knee – 1.1 x 6, rest 10 sec/3 min235-245-250-255-260-260 (pretty sure went below parallel on rep 2) B – 3 position paused front squat (quarter squat, parallel, quarter squat on concentric), 5 sets … Continue reading →

AM40 min ATW Jacobs ladder 90 sec 30 sec 1-arm farmer carry each side 30 sec sorenson hold Spin bike 90 sec 6/side 1-arm landmine press 12 side to side 2-arm landmine press So there was a point that I … Continue reading →

A – Dbl KB split stance deadlift x 8/side, rest 45 sec bt sides x 3 sets70/hand B – DB side bends x 8/side, rest 45 sec bt sides x 3 sets (can superset these two if you need to) … Continue reading →

A – Squat clean – tough single295 B – Front squat – 30 reps for time @ 225 (must take from floor) 3:51 Rep scheme was 12/7/6/5 Didn’t have a game plan, wanted to do a big set up front … Continue reading →

12/12 (mini deload)EMOM x 30 Min 1 – Row 12 cals Min 2 – Reverse grip pushups x 8-10 Min 3 – 4 KB high windmills/side Min 4 – Bent over supinated grip BB rows x 8-10 (light) Min 5 … Continue reading →

A – Power clean from blocks 1.1.1 x 6, rest 8 sec/2min (catch all just above parallel, tension in hips and fast elbows)245-250-252-253-254-255 Set 5, 3rd rep, lost my rack and had to stand up old school front squat style, … Continue reading →

Just a shitty training night. Trained at 7:30pm, completely out of my comfort zone. On my feet all day, not used to fueling for such a late training session, did spend a thorough amount of time warming up and getting … Continue reading →