Author Archives: admin

AM – Row 4 min @ 80% aerobic pace, rest 1 min off rower x 5 Done all rounds sustainable, can’t wait until I get a heart rate monitor, have a good feeling was close to where I was supposed … Continue reading →

AMRAP 6 min @ 85% 6 DB S2O @ 50/hand 12 walking lunges 8+10 rest 3 min AMRAP 6 min @ 85% 6 power snatch singles @ 155lbs 50ft HS walk (25 out and 25 back) 2 + 6 + … Continue reading →

AM – Bike 30 min @ aerobic pace Done + 10 min locomotion work Done PM A – Strict HSPU cluster 10.7.5 x 4, rest 30 sec/4 min Set 1 good Set 2 felt like I got better on the … Continue reading →

first day in a while that i felt closer to normal. i am dealing with all the stress i have been dealing with the past couple of weeks in a much better way. ao it feels good to be back … Continue reading →

10/30/2015 AM – Row 4 min @ 80% aerobic pace, rest 1 min off rower x 4 Done PM A – Squat snatch – 1 rep every 90 sec x 10 @ 84% 1RM 195 – played around with some … Continue reading →

AMRAP 5 min @ 85% 6 ring dips 24 DU’s 7 + 16 (all Dubz unbroken and broke ring dips into 4-2 last round) rest 3 min AMRAP 5 min @ 85% 6 power clean singles @ 185lbs 40ft HS … Continue reading →

AM – Bike 25 min @ aerobic pace Done + 10 min locomotion work Done PM A – Strict HSPU cluster – AMRAP (-1), rest 30 sec x 3, rest walk 5 min x 3 sets (ensure you stop before … Continue reading →

Not the best day of training. Poor nutrition, hydration, decent sleep and some alcohol. Desire to train was high, not a ton of hip drive. A – 3 thrusters @ 155lbs EMOM x 10 Weight felt good just not the … Continue reading →

A – Front Squats – 10 sets of 2 @ 65%, start a set EMOM 225 + B – 10-8-6-4-2 for time Burpee box jumps @ 24in 15 AB cals each round 7:26 71 rpm first round, 68/69 second round, … Continue reading →

General dynamic and aerobic warmup A – Snatch technical warmup + B – MU mobility and tech warmup (a few sets of 2 at the end) + C – 3 rounds, rest walk 2 min bt rounds 2 sets of … Continue reading →