Author Archives: admin
Friday 8/30/2024 – Monday 9/2/2024
8/3075 cal bike, progressive intensity, first 30-40 very easy pace then ramp into it steadily as you go7:51+Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles … Continue reading
Wednesday 8.28/2024
8/28 3 sets, rest as needed 10/side diagonal band pull aparts 8/side 1-arm DB ext rotation @ 10-15lbs 6 snatch grip prone lift offs with 2 sec hold (empty training bar or lightly loaded PVC) Not a great training day. … Continue reading
Tuesday 8/27/2024
8/27 Every 12 min x 4 sets Run 600m Bike erg 1.2k Run 600m 8:18—8:19—8:24—8:38 – this felt a little bit better and slightly easier than last week, and more because of the time to recover before the next interval….paces … Continue reading
Monday 8/26/2024
8/26Half kneeling thoracic flow x 3 sets5 reps/side of (overhead half moon with arm closest to wall + horizontal windmill with arm away from wall) ( https://www.instagram.com/p/Ce9DkO-rCNl/?hl=en )30 sec of foam rolling upper back , keep rib cage down during … Continue reading
Wednesday 8/21/2024
8/21 3 sets, rest as needed 10/side diagonal band pull aparts 8/side 1-arm DB ext rotation @ 10-15lbs 6 snatch grip prone lift offs with 2 sec hold (empty training bar or lightly loaded PVC) Done – really liked this … Continue reading
Tuesday 8/20/2024
8/20 Every 9 min x 4 sets Run 500m Bike erg 1k Run 500m 6:56—6:42—6:47—6:49 – the natural loop around the gym is 150m, so to make it close to 500 had to get a little creative running through the … Continue reading
Friday 8/16/2024 – Monday
8/16 A – PC/PJ – 1 rep every 15 sec x 15 reps, 155lbs done B – Banded sumo deadlifts – 5×5, rest 2 min (175 on bar, med band) done + 4 Rounds, for max reps: 1 Minute Shuttle … Continue reading
Monday 8/5/2024 – Wednesday 8/14/2024
8/5 EMOM x 8 (4 sets each) Odd sets – 6 strict pullups Even sets – 12 alternating shoulder taps from wall facing HS hold + EMOM x 10 (5 sets each) Odd sets – 10 ring rows Even sets … Continue reading
Monday 7/29/2024 – Wednesday 7/31/2024
7/29 I was really pressed for time today so that effected my overall time available to warm up longer to hit some bigger lifts. Thoracic prep (your choice from drills that have worked best) + Shoulder strength (same) Support pike … Continue reading
Friday 7/26/2024 – Saturday 7/27/2024
7/26 12 cal bike erg 10 Hang Power Clean @ 95lbs 48 DU’s 12 cal bike erg Rest 2min x 3 Rounds @ fastest sustainable pace possible 1:38–1:34–1:40 – only had access to echo bikes today so did 9 echo … Continue reading