Author Archives: admin
Friday – 6/30/2023 – Monday 7/3/2023
6/30 Overlap + Ruck walk 3 miles (conversational effort) 7/1 A1 – Dbl DB bench press @ 2121 tempo x 8, rest 1 min 40, 45, 50×2 A2 – Archer pullups x 3/direction, rest 1 min x 4 sets done … Continue reading
Tuesday – 6/27/2023
6/27 Iso ring holds – do 2-3 sets of each, rest as needed Straight arm Bent arm Bottom of 1-arm archer pushups Done and upped the iso holds by about 5-8 seconds this week + Row 5 min with display … Continue reading
Wednesday 6/21/2023 – Monday – 6/26/2023
6/21 A – Below knee paused squat snatch x 1.1 + 2 OHS after second rep @ 42X1 tempo, rest 2 min x 6 working sets (work around 75-80%, pause for 2 sec with bar below knee caps before each … Continue reading
Tuesday 6/20/2023
6/20 Iso ring holds – do 2-3 sets of each, rest as needed Straight arm Bent arm Bottom of 1-arm archer pushups + Row 5 min with display on force curve, 20-22 strokes/min, easy effort + Every 2 min x … Continue reading
Monday 6/19/2023
6/19 A – Front Squat @ 50X2 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set) 205/210 – pretty smoked today B – Strict press @ 51X3 … Continue reading
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