Author Archives: admin

A1 – Wide grip pullup negative with 20 sec eccentric x 1, rest 90 secFelt like an eternity A2 – Belly to wall hold in hollow body 35 sec, rest 90 sec x 5  If 40 seconds is next week, … Continue reading →

A – Power clean cluster – 1.1.1.1.1 x 4, rest 10 sec/90 sec215 – 217 – 220 – 225 Set 2 and 4 felt the best. The set at 225 really focused more on driving rough my heels, good torso … Continue reading →

A – Back rack split squats x 5/side, rest 1 min bt sides x 4 sets each (build in load from last week)165 – 170 – 175 – 177 This was a serious grind  B – Floating deadlifts 6 sets … Continue reading →

A – Dead hang to inverted to tucked front lever negative on rings x 15 reps for quality, not for timeDid 3 rounds 1 rep every 45 seconds w/2 min rest b/t.  Felt this structure helped keep quality high, and … Continue reading →

A – Hang power snatch double – 1 set every 90 sec x 8177 B – Back squat – build to a 10RM 290 (rest exactly 3 min) C – Back squat – 10 reps @ 95% of B 275 … Continue reading →

A – 15 min to find a front squat 1RM335 Got greedy and went for 345, felt good and in control on eccentric, shifted forward after hitting bottom and no way to grind through  + 50 front squats for time … Continue reading →

mobility protocol was harder today as the upper body had a little soreness. Had to do the bulk of the work in a separate session. A – Back rack split squats x 5/side, rest 1 min bt sides x 4 sets … Continue reading →

KB OHS Assessment A – Dead hang to inverted to tucked front lever negative on rings x 12 reps for quality, not for timehad to take more time towards the end as I got a little sloppy. Negative felt good … Continue reading →