Author Archives: admin

30 min steady movement 2 min air bike 30 sec bear crawl 8 strict toes to bar 4 wall walks, 4 sec hold at top of each 2 min row 30 sec sorenson hold 8 1-arm OHS (4/arm, light load) … Continue reading →

A – Ido portal squat routine + B – 1-arm KB front rack bottoms up carry 30 sec/arm, rest 30 sec x 4 sets/arm At 26 pounds + C1 – Hollow/arch rolls x 15, rest 60 sec C2 – Straight … Continue reading →

A – Ido portal squat routine + B – Row 250m @ 85% aerobic pace (no residual burning), rest walk 60 sec off rower x 10 + C – Band pull apart series + D – Back bridges x 4 … Continue reading →

Was not in a good psychological state to start off the day. Started warming up and got into the work but got distracted with business stuff. So had to start all over again later and warm up again. For the … Continue reading →

AM  Bike 5 min @ 85%, rest walk 1 min x 5 sets I’m getting more comfortable at high efforts that mentally I don’t want to hold but I physically can. + Hip/t-spine mobility PM In the most loving way … Continue reading →

A – Squat clean ladder – 1 rep every 30 sec @ 250, 260, 270, 280. Rest 3 min x 4 sets Missed 270 on set 2 but made 280 3rd set was a fight for standing up both 270 … Continue reading →

Played around with my calories today and went a little higher carb in the am than normal. Energy felt good, but a little too much bread, so going to keep playing with some thugs here. AMRAP 5 min Unbroken sets … Continue reading →

Due to coaching responsibilities had to split today into 2 sessions. I was not going to shirt change myself on my warm up just to get it all in before I had to coach. A – Squat clean ladder – … Continue reading →

AM 35 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, lizard walk, ostrich walk, bear crawl, etc) Done PM A – Clean grip deadlift – 1 rep every 20 sec @ … Continue reading →