Author Archives: admin
Wednesday – 6/14/2023 –
6/14 A – Below knee paused squat snatch x 1.1.1 + 3 OHS after third rep @ 42X1 tempo, rest 2 min x 5 working sets, moderate loading (work around 65-70%, pause for 2 sec with bar below knee caps … Continue reading
Tuesday 6/13/2023
6/13 Row 5 min with display on force curve, 20-22 strokes/min, easy effort + Every 2 min x 8-10 alternating sets (4-5 of each as able to keep intensity) Odd sets – Row 20 cals in sub 60 sec, keep … Continue reading
Friday 6/9/2023 – Monday 6/12/2023
6/9 Overlap + Zone 2 volume 6/10 A1 – Dbl KB bottoms up bench press @ 2020 tempo x 6-8, rest 1 min 26 – just didn’t trust myself today with making the jump to 35 for 8 reps A2 … Continue reading
Wednesday – 6/7/2023
6/7 A – Front squat waveload – 3,2,1,3,2,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 245-275-300-260-285-325 … Continue reading
Tuesday 6/6/2023
6/6 Row 5 min with display on force curve, 20-22 strokes/min, easy effort done + Row 120 cals @ progressive effort, faster every 30 done + Every 2 min x 6-8 as able to keep the pace Row 20 cals … Continue reading
Friday 5/31/2023 – Monday 6/5/2023
5/31 A – Front squat waveload – 5,3,1,5,3,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 225-245-275-245-270-305-315 … Continue reading
Tuesday 5/30/2023
5/30 Row 5 min with display on force curve, 20-22 strokes/min, easy effort done + Row 100 cals @ progressive effort, faster every 25 done + For time 40-30-20-10 Row cals Line facing burpees 12:33 – going into the the … Continue reading
Friday 5/26/2023 – Monday 5/29/2023
5/26 Overlap + Zone 2 volume 5/27 PT work (external rotation isometric, wall slides, abduction isometrics) + EMOM x 8 Odd min – 30 sec toes to bar Even min – 30 sec burpees to Touch Bar 18-15-14-11(7/3/1) _______11-10-10-10 – … Continue reading
Wednesday – 5/24/2023
5/24/2023 A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 205-245-275-225-265-300 … Continue reading
Tuesday – 5/23/2023
5/23 Row 5 min easy + Hinging prep and hip opening warmup + Row 250m progressive intensity, last 100m or so around a 1:43-1:44/500m pace rest walk 3 min x 4 sets Done – and man I started wanting to … Continue reading