Author Archives: admin

3/18 1 set, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side Actually the … Continue reading →

3/17 A – 1-arm DB alternating clean and jerks x 8 heavy reps,rest 90 sec x 3 sets *challenge loading here, but try to keep them TNG at ground 70 – actually felt really good….first set was really grindy, but … Continue reading →

3/13 Lat series and shoulder flexion series + Additional front rack prep (spend a lot of time here) + Open 26.3 *will see the write ups we sent out, and the demo vid, but this is VERY paced from the … Continue reading →

3/10 Lat series + Shoulder flexion series + EMOM x 8 alternating sets (4 each) Odd – 12 thrusters @ 95lbs Even – 12 bar facing burpees Not sure when the last time we did thruster but I’m happy to … Continue reading →

3/7/2026 3 rounds for time 100 DU’s/round 50-40-30 Toes to Bar 30-40-50 Cal Row 22:59 – I went fairly conservative on the TTB, my goal in the first set of 50 was to go all 5’s, and use 5-5, longer … Continue reading →

2/20 Lat series + Shoulder iso’s and archer presses + RC and scap activation + 4 sets for quality (gymnastic strength work) 5-6 reps ring dip eccentrics @ 32A2 tempo 24 sec chest to bar isometric hold at top of … Continue reading →

2/14 2 sets, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side Still staying … Continue reading →

2/13 Lat series + Shoulder iso’s and archer presses + RC and scap activation + 4 sets for quality (gymnastic strength work) 5-6 reps foot assisted ring dip eccentrics @ 32A2 tempo 20 sec chest to bar isometric hold at … Continue reading →

2/10 2 sets, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side + 2 … Continue reading →

2/9 Lat series A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets B – Neutral Grip Strict Lean … Continue reading →