Author Archives: admin

AGQF simulation 3/10 “QF Simulation Weekend Event 1: In 12 minutes, complete: 50 Cal Row 300′ Farmers Carry @ 70lbs (25′ lengths) 40 Cal Row 200′ Farmers Carry @ 70lbs (25′ lengths) Max-rep Rope Climbs in the time remaining 12 … Continue reading →

A. Squat Clean and Jerk; 4 sets of 2 reps @ 65-75% (fast, explosive reps) 185 B. Deadlift; 6,4,2; rest 3min build to a moderate effort double for the day (hand release all reps) 315-245-365-+405 was just really curious if … Continue reading →

6 min AMRAP: 2,4,6,8,10,etc… Strict L-Pull-Ups 24ft HS Walk (12ft down & back) 2 reps into the 10 – i was trying to have a beautiful L that would make a gymnast proud, and that got taxing. Also was very … Continue reading →

3/6 I was really afraid that my shoulder was going to have to force me into a decision for to call it a season or not. But today, it still hurt a little, but after doing a very therapy based … Continue reading →

3/3 23.2 19 hspu – 156 – (going to analyze video tomorrow) I’m not bummed about the score, but i’m a little bummed about the mistakes i made to end up with that score. I got no repped on my … Continue reading →

Squat clean x 1.1.1 + 1 split jerk after third rep, rest 2:30 x 5 sets @ 80% 225 – barbell felt good today, so perfect loading to feel fast out of the whole and quick and aggressive dip and … Continue reading →

A. Bench Press: Build to 88-92%; then do 5 reps x 3 sets @ 75-85% 1RM; rest as needed *Drop by 5% on 1RM if feeling tired/beat up. 215 and then 165 + 2 sets: B1. Strict Weighted CTB Pull-Ups: … Continue reading →

2/24 23.2 145 – 237 – somewhat pleased with the burpee/shuttle – but i do wish i would’ve mentally dug in a little more on those last few sets of shuttles. Missed 247, video doesn’t have a good angle of … Continue reading →

2/18 2 alternating sets of: A1. 8 Dual Dumbbell Shoulder Presses *8/side Rest 30 seconds 45 A2. 2-3 Weighted Pull-Ups *heavier than last session Rest 90 seconds 60 B.Every minute for 6 minutes (3 rounds): Minute 1 – 5-8 Standing … Continue reading →

2/14 Row Cals, for Total Time: 10-20-30-40-50-40-30-20-10: Rest exactly 1:1 between sets **So, if the set of 10 cals takes 25 seconds, you will rest exactly 25 seconds before starting the set of 20 calories 20:37 total time (10:18 total … Continue reading →