Author Archives: admin

A – Back Squat – 5 sets of 4 @ 305lbs, rest 3 min Done. Knees are feeling better than have all year. Weight was good, fist 2 reps felt quick, rep 3 was a little more work and 4 … Continue reading →

A. 10 min AirDyne 30 sec @ sustainable higher effort 30 sec @ easier effort B. 15 minutes of lacrosse ball SMR C. Every 90 seconds Yoke Walk @ 459 x 10 D. 3 rounds 30 sec FLR 30 side … Continue reading →

A1 – Tall kneeling 1-arm DB press @ 31X2 tempo x 6/arm, rest 30 sec 45 x 2, 50 x 2, 55 I’m sure the increase in weight from one week is just getting more comfortable with the movement neurologically. … Continue reading →

AM Row 2500m @ Z1 Done 15 min thoracic spine and pec mobility Did closer to 20/25 minutes + PM A – High hang power snatch, 1 rep every 30 sec x 20 did 21. Wanted to end a good … Continue reading →

A – Back Squats – 2 reps EMOM x 12 @ 65% 1RM 250 Felt good! Used a warm up of 7 wall ball 5/5 KB snatch and 10 reverse hyper. I feel this helped minimized knee irritation and made … Continue reading →

AM 30 min air bike @ Z1 Done 15 min thoracic spine and pec mobility + PM A – Squat clean – 8 singles @ 80%, rest 2 min 235 Legs felt really tired from all the work yesterday. However, … Continue reading →

Kind of a weird training day. Had a so so warm up and started to squat and stopped because I was not mentally in the right place. About 3 hours later I had the chance to start again and was … Continue reading →

A1 – Tall kneeling 1-arm DB press @ 31X2 tempo x 6/arm, rest 30 sec 45 across. Had to fight not to lose good midline position in the left arm. A2 – 1-arm ring rows x 6/arm, rest 30 sec … Continue reading →

AM Row 2500m @ Z1 Done 15 min thoracic spine and pec mobility Done + PM A – Hang Power snatch x 2/Snatch balance x 2 – 1 set every 2 min x 6-8 145 across. Felt good, smooth and … Continue reading →