Author Archives: admin

A – Banded deadlifts 10 sets of 3, not TNG, should accelerate through bands used 165 across, focused on speed, rested 1 min b/t sets  B1 – Uneven ring pullups x 4/side, rest 60 sec felt solid today  B2 – Twisting … Continue reading →

A – Below knee hang squat clean x 3 – 5 building sets, rest 3 min215-230-245-255-265(missed rep 3 standing up. Pulled under it, balanced myself, but could not finish the squat  B – Concentric only front squat cluster – 1.1.1.1 … Continue reading →

A – Clean pulls 5 sets of 3, rest 2 min (not TNG)275-285-295-305-310 B – Halting clean grip deadlifts 4 sets of 8, rest 2 min (not TNG, pause just below kneecap then control back to ground) 165-185-205-225  225, had … Continue reading →

10/31/2016This was a flat out shitty day of training. I will save the list of excuses and just accept it for what it is.  A – 6-8 C2B pullups into 3-4 Bar muscle ups, new set every 2 min x … Continue reading →

10/28A – Clean doubles from blocks above knee – 6 sets, rest 10 sec bt reps, 2 min bt sets, moderate loading 220 across  no blocks, from the hang, probably made this a little more aggressive than I should’ve done … Continue reading →

EMOM x 30Min 1 – Row 12 cals Min 2 – HSPU x 12 (open standard) Min 3 – 3 KB arm bar/side + 15 min mobility + 15 min box breathing just the perfect session I needed today. I … Continue reading →

did not get much sleep at all, had to help out abs coach in the am so it messed my sleep schedule all off…. EMOM x 21 Min 1 – 3 MU’s – felt great today  Min 2 – 3 … Continue reading →

3 sets60 sec AB @ 300 watts, rest 15 sec 45 sec AMRAP burpee box jumps, rest 3 min 12-12-13 + 3 sets 60 sec AB @ 300 watts, rest 15 sec 15 thrusters @ 95lbs, rest 3 min 29-29-27(rockie … Continue reading →

A – Push press waveload – 4 sets of 4, TNG at shoulders, 2 sec hold overhead each rep185-205-195-212 B – Clean x 1/Front squat x 2 – 4 sets, rest 3 min 245-260-275-285 + AMRAP 10 min 50ft HS … Continue reading →