Author Archives: admin

For time12-9-6 pullups BBJ 24in rest walk 5-6 min x 2 sets (attack this setup at a pace faster than expected game pace) 2:47 2:52 (step down from the box this round with zero resting for a breath on top … Continue reading →

Air bike 5 min warmup+ Air bike 90 sec @ 90-95% (try to get 30+ cals) rest walk 3 min x 3 sets 38 – 33 – 31 + Planche walk in on toes x 3 controlled reps (shift weight … Continue reading →

A – Strict C2B pullups – 6 min AMRAP of 2 unbroken reps24 sets  Tried to get the 25 with time expiring but couldn’t make contact on rep #2 B – Split stance DB RDL x 8-10/side, rest 1 min … Continue reading →

On paper this looked like a normal challenging day, but holy cow this session turned out to be super challenging all the way through, loved it but i feel like it punched me straight in the gut.  A1 – Tucked … Continue reading →

Day as planned was thrown off a little, don’t think it effected much of the overall scheme though. All racks were being taken up by class, so I decided I would warm up my clean first. Based on time that … Continue reading →

A1 – Banded inlocates from kneeling x 5-6A2 – Banded butterfly pulls from kneeling x 5-6 A3 – Planche lean slide in and outs x 5-6 controlled reps, rest as needed x 3 sets I’m assuming that this is as … Continue reading →

A – OHS – tough triple265 First 2 reps felt really good, 3rd rep felt heavy but I tried to push through it quickly as I didn’t want to remain under tension for much longer.  + 5 min AB time … Continue reading →

A – 12 min locomotion, your choiceplayed with some fun movements here and got pretty winded trying to keep moving. But had fun.  B – Dead hang to inverted to tucked front lever on rings – 10 reps for quality, … Continue reading →

A. DB 2-arm Reverse Walking Lunge – 3 x 20 steps, moderate load, rest 2 mindone – 40’s across  B1. Elevated step downs x 5/side, rest 30 sec done  B2. BB Pendlay Row x 8, rest 90 sec x 3 … Continue reading →

2 min foam roll on lats/side)A – Hang power snatch – tough single 190 Had a little more in the tank, but multiple misses might have been a risk. Felt more hip drive and power at the 190 than many … Continue reading →