Author Archives: admin
Monday – 5/8/2023
5/8 A – Double barrel front squats 8 sets of 4, all sets heavier than week 3 (4/10), rest 2 min 200×3-209×3-215×1-225×1 When does it end?????? And at least on week 3 I had 2-3 min rest. I had to … Continue reading
Wednesday 5/2/2023 – Saturday 5/6/2023
5/3 *same as last two weeks Ring pushups @ 21X1 tempo x 5-6, rest 30 sec Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec Belly to wall HS hold … Continue reading
Tuesday – 5/2/2023
45 min around the world, easy effort 2 min bike spin 2 TGU/arm (light) 3 supine leg whips/side 2 min bike spin 4 1-arm russian swings/side 5/side crossunder alternating lunges with light goblet hold At this moment I think i … Continue reading
Monday – 5/1/2023
A – Double barrel front squats 6 sets of 6, all sets heavier than week 2 (4/3), rest 2 min 185 – 187.2 – 189.4 – 191.6 – 193.8 – 196 – took full advantage of fractional plates and rested … Continue reading
Wednesday 4/26/2023 – Saturday 4/29/2023
4/26 *same as last week Ring pushups @ 21X1 tempo x 5-6, rest 30 sec Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec Belly to wall HS hold x … Continue reading
Tuesday – 4/25/2023
4/25 Row 5 min @ 2:00-2:05/500m, display on force curve check + Row 1.4k repeats first 600m @ 1:55/500m 600-1000m @ 1:52/500m 1000m-1400m @ <1:50/500m rest 3 min x 2 rest 8 min x 2 (4 total) look at that … Continue reading
Friday – 4/21/2023 – Monday 4/24/2023
4/21 PT work (external rotation isometric, wall slides, abduction isometrics) complete + A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec A2 – Light dbl DB bench press x 8, rest 2 min x 4 … Continue reading
Wednesday – 4/19/2023
4/19 Ring pushups @ 21X1 tempo x 5-6, rest 30 sec Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec Belly to wall HS hold x 15 sec (neutral head, … Continue reading
Tuesday – 4/18/2023
4/18 Row 5 min @ 2:00-2:05/500m, display on force curve done + Row 1.2k repeats first 500m @ 1:55/500m 500-800m @ 1:52/500m 800m-1200m @ <1:50/500m rest 2 min x 2 rest 8 min x 3 (6 total) 1:55.4-1:51.8-1:48.7 ———1:55.9-1:53.0-1:48.3 1:55.7-1:53.1-1:48.7———-1:54.9-1:52.6-1:48.0 … Continue reading
Monday – 4/17/2023
4/17 A – Double barrel front squats 6,4,2,6,4,2. rest 3 min 175-190-210-185-205-225 – I definitely was conservative on the front end of the wave because I really wanted to hit 225. I know it’s part of the magic but the … Continue reading