Author Archives: admin

2/11 tttTD For Time 30 Box Jumps (24in) 15 Snatch (75lb) 30 Box Jumps (24in) 15 Snatch (95lb) 30 Box Jumps (24in) 10 Snatch (135lb) 30 Single-Leg Squats 10 Snatch (185lb) 30 Single-Leg Squats 5 Snatch (225lb) 30 Single-Leg Squats … Continue reading →

2/10 (skill session) EMOM x 8 Odd sets – 1 legless rope climb Even sets – 10 bottoms up alternating pistols Pretty easy to roll right into after getting some good pulling and squatting warmed up…..did LLRC from an L-seated … Continue reading →

2/6 Hang squat clean – 1 rep every 30 sec @ 185 x 10, then 1 rep every 45 sec @ 205 x 10 Felt good today + 10 1-arm altenratign DB hang squat snatch @ 50lbs, rest 2 min … Continue reading →

2/4 tttTD 20min AMRAP:  8 TTB  10 Hang Clean and Jerk @ 50lbs (5/arm)  14 Cal Row  8 CTB  10 Hang Snatch @ 50lbs (5/arm)  14 Cal Row  5 + 52 – some positives and negatives. Negatives, i couldn’t keep … Continue reading →

2/1/2023 Split jerk – 1 rep every 45 sec x 12 (65-70%) 185 + 4 sets, on a 4 min clock 1k bike erg 25 wallballs (30lbs to 10ft) AMRAP bar/Ring MU in remaining time (alternate between bar and ring … Continue reading →

1/27 BB push press – 4 sets of 5 TNG reps, rest 2 min 195 – really wanted 205 but after warming up, i had a huge knot in my back that just wasn’t loosening up + Strict wtd pullup … Continue reading →

1/20/2023 2-3 sets at conversational effort 3 min bike 2 min row 1 min reverse sled drag, full extension through each step + 8-10 continuous sets 30 sec bike @ 75% 30 sec bike @ 80% 30 sec bike @ … Continue reading →

1/17 Single leg banded hip series 10/side single leg hip abduction/extension (drive hard into ground at top and squeeze butt) 10/side single leg RDL to hip extension (pull ‘back’ on ground and squeeze hammy/butt at top) 10/side single leg knee … Continue reading →

1/16/2023 Power clean/push jerk – 3 singles @ 215-225lbs, rest 2 min x 4 sets 225 – forest set was a little shaky, but that was due to some technical flaws. Tried to take about 6 seconds between reps and … Continue reading →

1/9 Power snatch x 3 TNG reps, new set every 2 min x 3 (160-165lbs) 165 + Power clean/push jerk x 3 TNG reps, new set every 2 min x 3 (200-205lbs) 205 felt a little sloppy here, but was … Continue reading →