Author Archives: admin

AM Row 1000m @ Z2, rest 2 min off rower x 4 Done – fasted PM A – Snatch balance x 2, 6 sets, rest 90 sec. work on speed of lockout, stay in bottom of catch for 2 sec … Continue reading →

A – 2 pos hang squat clean (mid thigh, below the knee). 1 complex every 75 sec x 8, build every 2 sets 215-225-230-235 Was nervous about the knee even after an intense glute warmup. Favored the left leg in … Continue reading →

Thorough squat warmup Used voodoo bands in my warm up. A lot of glute activation by way of bridges and fire hydrants. Eccentric single leg pistol negatives off a box. + A – Back Squats – 3.3.3 x 4, rest … Continue reading →

AM Air bike 20 min, off bike every 4 min to do 5 thoracic bridges/side Done fasted with only green tea PM A – Squat snatch – 1 rep every 30 sec x 20 @ 60% 140 Felt the way … Continue reading →

A – Clean x 1/Front squat x 2/Jerk x 1 – 6 building sets, rest 2-3 min  230-240-250-260-270 (technical miss on the jerk) – 275 Felt a little unstable at first overhead but started getting more comfortable as I progressed … Continue reading →

AM Row 1000m @ Z2, rest 2 min off rower x 3 Did fasted PM 35 min around the world 3 min Air bike 10 strict pullups 10 strict HSPU 30m 1-arm farmer carry/arm 10 thrusters @ 75lbs 10 GHD … Continue reading →

Leaving for LA to the Games today so I needed to get my work in early. Might not be able to get my skill work in today other than some handstand holds, l-sits on the floor, frog stand and planche … Continue reading →

Much better day today. Better night sleep but still need to catch up on some rest. Nutrition intake is starting back on track. My cough has been from allergies and is waining but still present. AM Row 1000m @ Z2, … Continue reading →

Not a goodnight of quality sleep at all. Very restless and not near enough sleep. Survived the day with caffeine and the am skill session was ok but the pm get worse as it progressed. I have had a nasty … Continue reading →

Kind of a different day. Left home early am and had to drop in to CrossFit Flagstaff. Luckily they were front squatting for strength so I got 4 sets of 4 @ 315. Extremely hard today 3 and 4 in … Continue reading →