Author Archives: admin

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 →

AM – Bike 35 min @ aerobic pace Done + 10 min locomotion work Done PM A – Dbl Barrel front squat – 5,3,1,5,3,1. rest 3 min 225-245-270-230-255-280 These were super hard today. Singles were easy, last triple felt better … Continue reading →

AM – Row 6 min @ 80% aerobic pace, rest 1 min off rower x 4 Done PM A – Clean x 1/Jerk x 2 – 6 sets, rest 2 min 245-255-260-265-270-275 Even warming up lifts felt heavier than they … Continue reading →

I will start off by saying that I felt a little bit of sinus head pressure today, not an excuse just where I was at today. Did a solid thorough warm up + movement prep then did a 10 minute … Continue reading →

AM 25 min swim, alternate strokes as comfortable, but try to stay moving Done! Wasn’t able to keep moving the whole time but got comfortable with different strokes and big chunks of time. PM A – Strict HSPU cluster 10.8.6 … Continue reading →

A – 2 thrusters @ 185lbs EMOM x 10 Felt good here. Did power clean then thruster for the 1st 5 and then squat clean thruster for the last 5. + B – DB snatch – 16 alternating reps AFAP, … Continue reading →