Author Archives: admin

11/21 A. Snatch: 3,3,2,2,2; rest 2 min – 65,68,70,70,70% 1RM Sn 145-150-155 B. CJ: 4 singles; rest as needed – 80,83,83,83% 1RM CJ 215-225×3 – something just felt off, rack position was a struggle, overhead didn’t feel great or smooh … Continue reading →

11/18/2022 Paused squat cleans – 1 rep every 60 sec x 3, rest 3 min x 4 sets  *pause at mid shin for 2 sec before completing the rep 230-245-250-255 – was afraid that i got too aggressive on set … Continue reading →

11/15 HSW skill 50ft bear crawl with straight legs and straight arms 50ft crab walk, try to keep hips high 50ft inch worms, arms straight throughout 50ft walk with swing into handstand done + For time 7 ring MU, rest … Continue reading →

11/9 Every 4 min x 4 sets (2 of each) Odd sets – 20 cal echo bike + AMRAP RMU to 3 min mark Even sets – 20 cal ski + AMRAP HSW 25ft increments to 3 min mark RMU … Continue reading →

11/4 Self directed, bike and bodyweight for some sweat 18 Bike erg cals every 2 minutes Amrap ski cals in remaining time until completing 150 ski cals 15:57 – this was fun, I kept a pretty high cadence on the … Continue reading →

10/28 2 min clock Row 25 cals AMRAP RMU in remaining time rest 2 min bt sets x 3 8-6-4 + 2 min clock 10 shuttle runs AMRAP rope climbs in remaining time rest 2 min bt sets x 3 … Continue reading →

10/21 A1 – Isometric front squat pin press x 8-10 sec hard contraction at or just above parallel, rest 20-30 sec A2 – Clean pull x 1.1.1 @ 255lbs, rest 5-6 sec bt reps, rest 20-30 sec after third (drop … Continue reading →

10/17 Squat Snatch cluster – 1.1.1 x 4 sets, rest 10 sec/2 min 170-180-185×2 + 2 min working window, 1 min walk rest x 4 rounds 5 dbl DB devil press @ 50/hand 15 wallballs (20lbs to 10ft) AMRAP row … Continue reading →

10/14/2022 EMOM x 16 Min 1 – Row 30 sec @ 1200 cal/hr Min 2 – 30 sec bar facing burpees (target of 9-10) Min 3 – Echo 30 sec @ 65 RPM Min 4 – 30 sec box jump … Continue reading →

Will update this last week/10 days of the cycle in a day or so