Author Archives: admin

One of the greatest traits of a true competitor is what they do after a perceived failure or disappointment.  I had an opportunity to make a big push, but I did not. I can continue to be angry, frustrated and … Continue reading →

A – Squat clean singles from blocks above knee – build to tough rep with no misses269 + B – Banded front squats @ 30X1, 4 sets of 6, rest 2 min (skinny band around knees to cue external rotation … Continue reading →

16.3 Post workout notes.  My breathing and heart rate got up, but I feel my limiter was more muscle endurance and grip.  Started with a muscle snatch for 3 rounds and then went to a power. I think it was … Continue reading →

EMOM x 30 Min 1 – Overhead squats x 8 @ 115lbs (from ground) Min 2 – 16 russian swings @ 2pd Min 3 – 8 bar muscle ups Min 4 – 16 wallballs Min 5 – 8 power snatches … Continue reading →

AM A – Clean grip deadlifts – 3,3,2,2,1. Rest 3 min 305/315/325/335/345 + B – 3 rounds for time 10 deadlifts @ 255lbs 5 MU 6:31 Bodyweight felt heavy and felt slow on muscle up kip. Kip felt like I … Continue reading →

16.2

The perfect dose for today. Finally feel really good again this week. Good breathing and sweat. 12 sets AB 30 sec @ 85% AB 30 sec @ 50% + PAILS/RAILS shoulder flexion – 1 min – 10 sec @ 100% … Continue reading →

Mentally excited to train today, but was just a grinder kind of day. Physically I moved well, just not much pop or speed with a lot of my movements today. A – Front Squats – 5 sets of 3, rest … Continue reading →

everythig completed as designed. bkdy feels a little tired, mich if that csn be tied to a poor nights sleep. no major soreness to report. body feels better this day after 16.1 then it did on friday. good day of … Continue reading →

A – Power clean cluster – 1.1.1 x 3, rest 15 sec/2 min (85% effort)235 across  + B – 15-12-9 for time Power Cleans @ 135 GHD situps 4:07 + C – AB 10 min @ 80-85% done  + D … Continue reading →