Author Archives: admin

A – Muscle snatch x 3/Pressing snatch balance x 3 – 1 complex every 90 sec x 5 (light load)95 across + B1 – Bench press x 4, rest 90 sec 205-205(3)-195 x 3 B2 – Wtd pullup x 2-3, … Continue reading →

AM10 rounds @ increasing intensity 15 cal ski erg 6 C2B pullups 15:06 One, I wish I had everyday access to the ski erg, two I liked it a lot but not having as much exposure to it leaves not … Continue reading →

AMRow 1k @ 90% aerobic effort, start a set every 4:30 x 3 3:46.7 – 1:53.3/23 3:44.2 – 1:52.1/24 3:40.3 – 1:50.1/24 + Straight arm side bridge with top leg abducted, ALAP/side x 2 sets/side the abducting leg felt like … Continue reading →

Probably one of the worst days of training that I can recall in quite some time. Pretty frustrated after today’s session.  A – Clean x 2/Jerk x 2, rest 3 min x 4 sets (10 sec bt cleans) could not … Continue reading →

AMAB 3 min @ 90% aerobic pace, last 15 sec are FAST. 2 min slow spin x 4 sets used heart rate to measure.  135 150 on the FAST + 3 legless rope climbs for time, start a set every … Continue reading →

celebrations are finally over, birthday cakes have been thrown away, and wine is done. Knew today was not going to be the best from the bad fueling but it turned out to be not as bad as I thought it … Continue reading →

poor nutrition and sleep, but it was my birthday so I truly enjoyed some good fellowship and fun. Thorough run warmup with foot/ankle drills, dynamic mob for calves/hamstrings/groin, and then some progressive intensity 50m runs + Run 800m @ 85%, start … Continue reading →

A – Split Jerk singles, take a rep every 45 sec x 18 @ 75% maxhad 2 misses here. Even though tricep soreness is 99% gone, fatigue in lockout overhead was a little shaky. That along with mental errors on … Continue reading →

Bodies starting to feel normal. Crab walk and HS hold felt a little slow/shaky but helped the tris loosen up a ton.  4 sets 3 min air bike @ threshold pace (sustainable but tough) 20 sec duck walk, 10 sec … Continue reading →

A. SA KB complexes with lunges, push presses, OHS,  oh walks, windmills, snatch. No real structure just hitting reps in different sequences.  B. OTM X 10 50′ indoor Prowler push @ 40 kilos  C. OTM X 16 50′ Yoke Walk … Continue reading →