Author Archives: admin
“Lift Up Luke”
“Luke” AMRAP 5 4 Power Clean (155/105) 24 Dubz 10 Pull up Heavy athletics B. Back Squat; 65/8 x 4
Finally Friday
heavy athletics A. Bench press; 5-5-5-5 conditioning AMRAP 8 5 HSPU(@80%) 10 R-KB Swing 15 Back Extension 15 Dubz Rest 4’ AMRAP 8 (@80%) 7 Ring Dips 8 Wall Ball (Heavier than normal if you got one) 200m run … Continue reading
One more test lift
heavy athletics A. Snatch; work to a heavy single in 20 min. let speed and mechanics dictate how heavy to push. B. Snatch pull; 100%/2 x 3 C. Front squat; 65/8 x 4 Conditioning AMRAP 6 6 OHS 9 Burpee … Continue reading
Another step forward
heavy athletics A. Back sqaut; work up to a 1rm B. Push press; 3-3-3-3 C. Conditioning AMRAP 4 2-2-4-4-6-6-8-8…(high how up the ladder can you go) Thruster (135/95) c2b pull up rest 4′ AMRAP 4 2-2-4-4-6-6-8-8…(high how up the ladder … Continue reading
Here we go…
Heavy athletics A. C&J; B. Clean pull C1. Muscle snatch; 5 x 5, rest 20 sec. C2. Good mornings; 5 x 5, rest 75 sec D. For quality/not for time 12 GHD sit ups 10 toes to bar 10 Glute … Continue reading
Back At It!!!!
It has been a long while since I last posted so I decided to get back at it. For no reason other than spreading training thoughts and ideas, visions and musings and just having fun writing. I want to start … Continue reading
Tips & Strategies for 13.3
I am over my disgust from having to do this WOD in 2013 because I have accepted the fact that it will hurt and I will be sore. Now that I have got that out of the way let’s talk … Continue reading
“Your biggest rival is inside you!”
13.3 AMRAP 12 150 Wall Ball (2/14) 90 Double Unders 30 Muscle Ups We are faced with repeat workout which I am all for, however it just so turn out that it happens to be one that I said … Continue reading
Week One Down
13.1 is in the books and WOW, I hope you guys had as much fun with it as I did. As challenging as it was I hope you learned a thing or two about yourself as an athlete. So let’s … Continue reading
Attention to detail. Part 1
We are hours away from the release of 13.1. Most of us are anxious and excited to see what comes out of the hopper, and I am spending no energy trying to guess what it will be because I … Continue reading