Author Archives: admin

A. AirDyne 30 seconds high effort 30 seconds slow spin B. SMR It-band, TFL, psoas, and thoracic extension C. 8 rounds for completion 40′ yoke walk @ 465 D. Wall facing handstand holds 5 sets @ 30 seconds KB windmill … Continue reading →

Am – skill session A. L-sits, 6 sets @ 10 seconds. My quads became the reason holding for 10 seconds became harder. B. 4 rounds of quick pace but not for time 30m farmer carry @ 115/hand 10 alt pistols … Continue reading →

AM Row 3500m @ Z1, off rower every 350m to do 3 TGU/arm Started getting really bored with the TGU so I started executing the movement with different objects. Slam balls, empty barbell. It helped change things up but made … Continue reading →

hip/hamstring/glute warmup + A – Banded Back Squats – 3 reps EMOM x 10 AFAP up and down 165 Went through all 3 reps quickly, wasn’t sure if this was the goal or if wanting a quick pause at the … Continue reading →

AM Row 5k at Z1, off rower every 500m to do 30m bridge wall Bridge walks were not happening. Was able to bridge up 6 reps per round but was more dominant bridging from the hips. Will work on being … Continue reading →

Had a Pre workout cocktail of electrolytes and I felt pretty good. Other than the rowing today there wasn’t much to test the dizzy spells Ive had but it’s at least a baseline to start from. A1 – Banded glute … Continue reading →

Very very sore today, just happy to move around and get some good blood flow. A. 10 min AirDyne 30 seconds sustainable effort 30 seconds easy effort B. 15 minutes of mobility C. Worked up to a heavy 30′ Yoke … Continue reading →

A1 – Half kneeling 1-arm landmine press x 8/arm, rest 1 min 35-40×2, 45 2 second pause made a huge difference and the left side was a grind on the last 2 sets. A2 – 1-arm suitcase deadlift x 8/arm, … Continue reading →

AM Row 3500m @ Z1, off rower every 500m to do 6 strict ring dips done + 15 min thoracic spine and pec mobility done PM A – Power Snatch from blocks at mid thigh – 1.1.1 x 5, rest … Continue reading →

hip/hamstring/glute warmup A – Back Squats – 1 rep every 30 sec x 20 @ 75% Rounded up a couple of pounds to 290. Second 10 felt much more comfortable than the first. + B1 – Jumping good mornings x … Continue reading →