Author Archives: admin

A – Deadlifts – 2 sets of 12 @ 255lbs, rest 3 min 18 – felt yucky trying to go afap 24 – slowed it down to the tempo I anticipate going on Saturday. Didn’t feel as yucky, but time … Continue reading →

AM Open workout 14.4 190 Failed muscle up #11 twice. Paced this one out perfectly I felt, could’ve pushed the pace even more but I don’t think it would’ve made much of a difference. High volume abdominal contractions have always … Continue reading →

A – Squat snatch – 10 singles @ 85-88%, rest 90 sec  195 X 3, 200 X 7 Felt some good positional stuff today, hip drive and speed weren’t great on all but 9 out of 10 felt pretty clean … Continue reading →

Felt really really good with my performance today by way of pushing my effort. Used a detailed and thorough warm up. And the biggest difference today was after my normal breakfast (plus a few extra carbs) I did not eat … Continue reading →

AM 100m warmup + AMRAP 15 min 100m swim (work on breathing patter 24 russian swings 6 burpees 3 rounds with 16 db snatch @ 40 Better on breathing by was stiff and mechanics weren’t as fluid. + Swim 250m … Continue reading →

A – 12 MU’s for time, rest walk 5 min x 2 sets 1:07 – 9/3 1:19 – 9/3 More so on the second round but I was mentally so concerned with failing reps that I definitely rested to long … Continue reading →

AM (after thorough warmup) Run 3k for time 13:37 (13:45 on 12/12) 1K – 4:31 2K – 4:37 3K – 4:29 Started a slower pace today, which was obviously beneficial. Also did by myself this time which had a difference … Continue reading →

AM – Row 16 min @ 80% aerobic pace, rest 3 min off rower x 3 done + Ido Portal locomotion work Done I was heavily effected by mental stress and lack of sleep today. I was DD last night … Continue reading →

A – Clean pulls 3×3, rest 3 min 305 – across – got to get stronger here, happy with position, not super explosive but heavier than I have been going here. + B – Single leg snatch grip RDL x … Continue reading →

AM 100m warmup + 10 rounds for time 50m swim 6 burpees out of pool 21:01 I know this is slow and took my time in a couple of places. But this was a big confidence booster for me that … Continue reading →