Author Archives: admin

9/24 For Time (15 min cap) 60 Cal Row  50 GHDSUs  40 Power Cleans @ 135lbs 30 HSPUs  20 Power Snatch @ 135lbs  I had no killer instinct to finish the workout this morning. The ghdsus took longer than they … Continue reading →

9/19 Burgener snatch warmup with empty BB (3 reps/movement) + Hang Muscle snatch x 3/Pressing snatch balance x 3, rest 60 sec x 3 sets 75-105-110 – pressing snatch balance was really grindy and not pretty on 110 + Hang … Continue reading →

Since i didn’t update these i’m trying to go off of memory 9/9 (training) A – Clean grip deadlift triple, new set every 90 sec x 6 @ 80-85% effort Went at 295 + Speed Focus with Fatigue: 250m Row … Continue reading →

8/12 Snatch balances – 4 sets of 3, tough by the end. rest 2 min 145-165-185-205 – the bar didn’t feel too too heavy overhead just didn’t feel stable at 205.  + 5 Rounds for Time: 12 Cal Skierg 4 … Continue reading →

8/3 Hang Power snatch – 1 rep every 30 sec x 12 155 + Barefoot back squat – 3 reps EMOM x 5 (nice and fast) 205 + Every 3 min x 5 sets (keep consistent finish times) 12 cal … Continue reading →

7/22 Clean complex for pulling positions Halting clean grip deadlift to mid shin x 1 Halting clean grip deadlift to below knee x 1 Halting clean grip deadlift to mid thigh x 1 Paused clean from mid thigh x 1 … Continue reading →

7/18/2022 Ring MU – 4.4.3 reps, rest 15 sec bt clusters, 3-4 min bt sets x 3 sets (33 total reps for the day) Rested about 17 seconds instead of 15 on most, also, i missed the very last rep, … Continue reading →

7/15 Clean complex for pulling positions Halting clean grip deadlift to below knee x 1 Halting clean grip deadlift to mid thigh x 1 Paused clean from mid thigh x 1 Slow pull clean x 1 rest 3 min x … Continue reading →

7/11/2022 Ring MU – 4.3.2 reps, rest 15 sec bt clusters, 3-4 min bt sets x 3 sets (27 total reps for the day) This is the best my muscle ups have ever felt, the transition from 4-3 was a … Continue reading →

7/4 – OFF or self directed ‘fun’ Fun little workout with michelle For time – one person working 400m run 50 dual db push press 30 dual db box step overs 400m run 40 dual db push press 40 dual … Continue reading →