Author Archives: admin

9/16 A1 – Dbl DB bench press x 8, rest 1 min 50-60-70-70 if the progression is going to 10, if I just focus on lock out i can get 10, but today if i brought the db’s to contact … Continue reading →

9/14 (easier after travel) Part 1 Self directed upper body prep, can bias towards lower volume again if you want, but maybe after the weekend it will make sense to take your time and prep well + A – Power … Continue reading →

9/9 A – Thoracic mobility and front rack prep (let me know what this looks like now and what feels best) + B1 – 7 thrusters @ 135lbs, rest 20 sec B2 – 14 thrusters @ 95lbs, rest 20 sec … Continue reading →

9/8 TTT Running Gait Prep – https://www.youtube.com/watch?v=llfzaIRyY8I + 3 min easy jog + 3 sets @ building intensity 200m run 8 bar facing burpees rest 1 min bt sets + Cycle Re:Test – (compare to 7/21, 23:03) For time (25 … Continue reading →

9/5 I wanted to try something a little different this morning. We’ve had so much warm up/movement prep to work on thoracic extension/shojkxer/front rack which I know is so valuable and important for my performance and long term health. But … Continue reading →

9/4 1 set current thoracic ext/rot drills 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 + … Continue reading →

9/2 A – Thoracic mobility and front rack prep (let me know what this looks like now and what feels best) + B1 – 6 thrusters @ 135lbs, rest 20 sec B2 – 12 thrusters @ 95lbs, rest 20 sec … Continue reading →

8/29 Self defense class This was one of the most amazing/fun experiences I have had in an educational setting (minus TTT camps)….I learned so much, and we worked so time and energy were not preset lol *if you have time/energy* … Continue reading →

8/28 1 set current thoracic ext/rot drills 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 + … Continue reading →

8/25 TTT gait prep + 3 min easy jog + For time 800m run 20 bar facing burpees 800m run 40 bar facing burpees 800m run rest 4 min x 2 full sets 17:28-19:37???? I kept a running clock and … Continue reading →