Author Archives: admin

AM – Swim 30 min, vary the pace regularly  + 10 min locomotion work PM A – Dbl Barrel front squat – 6,4,2,6,4,2. rest 3 min 205-235-275-215-245-275 Did at lunch of seminar so was happy to get it in. Also … Continue reading →

AM – Row 10 min @ 80% aerobic pace, rest 3 min off rower x 3 Done PM A – Pressing snatch balance 5×5, rest 2 min 125 (a bit aggressive to start) – 115 – 120 – 125 – … Continue reading →

A – Zombie squats – 3 reps EMOM x 12, moderate load with good position and speed 145 across at 22X1 tempo + B – Clean pulls 4 sets of 2, rest 3 min 295 across with controlled negative + … Continue reading →

A – Split Jerk – 1 rep every 45 sec x 25. First 15 @ 220, then 5 @ 230 and 5 @ 235-240. Last 5 at 242 The first rep after each increase was not as crisp with speed … Continue reading →

AM 35 min swim, alternate strokes as comfortable, but try to stay moving 25m OTM x 12 freestyle Rest 5 min x 2 Then finished with 15 minutes of side stroke and floating/moving. PM A – 10 min freestanding HS … Continue reading →

11/23/2015 A – Split Jerk – 1 rep every 45 sec x 20 @ 70-75% 220 across Felt good speed under bar, wish I video’d some of them to see my hip extension. Got sloppy on 2 of last 3, … Continue reading →

AM – Row 8 min @ 80% aerobic pace, rest 2 min off rower x 4 Done PM A – Squat snatch x 1/Hang Squat snatch x 1/Overhead squat x 1 – 5 sets, rest 2 min 195 / 200 … Continue reading →

A – Zombie squats – 3 reps EMOM x 10, moderate load with good position and speed 155 + B – Clean pulls 3×3, rest 3 min 275-285 x 2 Felt my hips rising faster than my chest/shoulders in the … Continue reading →

AM 30 min swim, alternate strokes as comfortable, but try to stay moving Was actually swimming in the pool today with a high level coach so took advantage of his cues. So it turned into about an hour of swim … Continue reading →

A – 2 thrusters @ 195lbs EMOM x 13 Done – first 7 started with power clean and last 6 squat cleaned the first + Was worried about the overall # of cleans at that load and how my battery … Continue reading →