Author Archives: admin

AM  Bike 5 min @ 85%, rest walk 1 min x 5 sets done + Hip/t-spine mobility had to do in a separate am due to schedule conflict PM A – Below knee hang squat snatch – 1 rep every … Continue reading →

AMRAP 4 min Unbroken sets of 10 C2B pullups 5 sets Goal was 5, first 2 didn’t have a lot of rest b/t. Want to be able to be consistent with that while short rest. rest 2 min AMRAP 4 … Continue reading →

AM Row 250m @ 85-90% effort, rest walk 1 min x 6 Fastest round at :49 and slowest at :51 PM A – DB reverse alternating lunges from deficit x 14 (7/leg), rest 2 min x 4 40 – 50 … Continue reading →

A – Hang Snatch – 3RM from above knee 185 Just a weird snatch day. Smoked 175 so u had big expectations and then rested too long before doing my 185. At 190 I missed my first attempt, missy hip … Continue reading →

Poor night of sleep so I knew today would be a grind, but thankful for a little taper yesterday and today. AM 30 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, … Continue reading →

AM  Bike 5 min @ 85%, rest walk 1 min x 4 sets Done PM A – Below knee hang squat snatch – 1 rep every 30 sec x 20 @ 50-55% 125 Felt good, quick through hips, good turnover. … Continue reading →

A1 – Wtd dip – 1,1,1,1,1. Rest 90 sec 53-68-78-98-108 A2 – Wtd pronated pullup – 1,1,1,1,1. Rest 90 sec 45-60-70-80-85 Lats were pretty smoked for an aggressive pull today. + B – Seated strict press @ 21X2 x 5-6, … Continue reading →

AM Row 1500m @ Z2, rest 2 min off rower x 4 Done PM A – Find a tough complex – Snatch x 1/Hang Snatch x 2/OHS x 3 205 Didn’t feel super fast under the bar or aggressive with … Continue reading →

A – Hang Clean – build to a 3RM 275 Spent a ton of extra reps here because I wasn’t sure where I was going to be. squatting felt realky good, felt strong out if the hole until 270, thats … Continue reading →

A1 – Wtd dips @ 21X2 x 1-2, rest 90 sec 88 x 2 across Shoulders are pretty tired today. After 2nd set when I realized I was not going to be able to do 3 reps started doing a … Continue reading →