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Friday and Saturday 9/20 & 9/21
9/20/2024 100 cal bike, start very easy and slowly build + Lightly loaded hollow rocks x 20 sec on, 40 sec off x 6 *light load held in hands overhead, keep good tension in midline and shoulders + Tucked handstand … Continue reading
Monday 9/16/2024 – Friday 9/20/2024
9/16 Half kneeling thoracic flow x 3 sets 5 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 … Continue reading
Tuesday 9/10/2024 – Saturday 9/14/2024
9/10 For time 4 rounds of 400m run + 8 clean and jerks @ 135lbs into 4 rounds of 200m run + 4 clean and jerks @ 165lbs into 4 rounds of 12 bar facing burpees + 2 clean and … Continue reading
Wednesday 9/4/2024 – Saturday – 9/7/2024
9/4 A – EMOM x 8 Back squat x 5 reps @ 165-185lbs for smooth speed 185 B – EMOM x 8 15 wallballs (20 to 10) Felt good to squat a lot + EMOM x 12 Odd – 15 … Continue reading
Tuesday 9/3/2024
9/3 Thorough warmup 3 rounds for time 800m run 2k bike 23:24 – goal was to be sub 8 minutes per round, it got mentally tough on the 2nd bike I will have to go back to the back and … Continue reading
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