Author Archives: admin

Tuesday – 8/1/2023

Posted on August 7, 2023 by admin

8/1 5 min easy row warmup + 9 alternating sets, new set every 90 sec Sets 1-4-7: Row 15 cals Sets 2-5-8: Row 17 cals Sets 3-6-9: Row 19 cals Will update the row times at some point tomorrow when … Continue reading →

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Monday – 7/31/2023

Posted on August 7, 2023 by admin

7/31 Mcgill big 3 McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec) Rotating Elbow … Continue reading →

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Wednesday – 7/26/2023 – Saturday 7/29/2023

Posted on July 30, 2023 by admin

7/26 Pec prep/prehab 1. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s. *No tempo just general control over the movement / be easy to load 2. Top Ring Push-up Hold w/ ER: 2-4 sets x … Continue reading →

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Tuesday – 7/25/2023

Posted on July 30, 2023 by admin

7/25 (last step of this progression, I promise) Ruck walk 1.5 mile, conversational + Row 500m @ 1:58-2:00/500m, rest 120 sec x 24 sets *target staying around 22 strokes/min Hit all numbers as prescribed – i had one major problem, … Continue reading →

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Wednesday 7/19/2023 – Saturday 7/22/2023

Posted on July 23, 2023 by admin

7/21 Overlap + Ruck walk 5 miles (conversational effort) 7/22 A1 – Dbl DB bench press (no tempo) x 10 strong reps, rest 1 min70 across – couldn’t have done one more rep on last set A2 – Supinated grip … Continue reading →

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Tuesday – 7/18/2023

Posted on July 23, 2023 by admin

Not cool 7/18 Ruck walk 1.25 mile, conversational done + Row 500m @ 1:58-2:00/500m, rest 120 sec x 20 sets *target staying around 22 strokes/min 1:58.7-1:58.0-1:57.9-1:57.5-1:58.5-1:58.4-1:58.4-1:58.6-1:58.4-1:58.1-1:58.8-1:58.1-1:58.5-1:58.3-1:58.2-1:58.0-1:58.3-1:58.1-1:57.9-1:58.9 + Ruck walk 1.25 mile, conversational done

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Friday 7/14/2023 – Monday – 7/17/2023

Posted on July 23, 2023 by admin

7/14 Overlap + Ruck walk 4.5 miles (conversational effort) 7/15 A1 – Dbl DB bench press (no tempo) x 8 strong reps, rest 1 min 60-65×2-70 – thank goodness for no tempo or else this wouldn’t have happened A2 – … Continue reading →

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Wednesday – 7/12/2023

Posted on July 12, 2023 by admin

7/12 A – EMOM x 12 min @ 85-90% Odd min – Below knee paused squat snatch x 1 (2 sec pause below knee) Even min – Squat snatch x 1 175×2,180x 4, 185×3 190 for last non pause snatch  … Continue reading →

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Tuesday – 7/11/2023

Posted on July 12, 2023 by admin

7/11 Ruck walk 1 mile, conversational done – it was a nice cold day for this + Row 500m @ 1:58-2:00/500m, rest 120 sec x 12-15 sets *target staying around 22-24 strokes/min 1:59—1:58.8—-1:59.1—–1:59.3—–1:58.9—–1:59.4—-1:58.8—-1:59.0—–(1:58.1—-1:57.7—-1:58.8—-1:58.9) – the last 3 sets are stopped … Continue reading →

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Wednesday – 7/5/2023 –

Posted on July 12, 2023 by admin

7/5 A – Below knee paused squat snatch x 1/Squat snatch x 1, rest 15 sec between reps and 2 min after set x 6 sets (first 3 working sets @ 78-81%, second 3 working sets @ 81-84%) 165×3-175×2-180×1 – … Continue reading →

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