Author Archives: admin
Saturday – 7/2/2022
7/2 TTT Throwdown 12 min amrap: 4 shuttle runs 8 box jump overs 24in – open 22 standard 12 alternating DB snatch 50lb Let me start off by saying I was super pleased with my effort today especially when my … Continue reading
Monday – Friday – 6/27/2022 – 7/1/2022
6/27 Parallette shoot throughs for active pressure x 3/direction x 3 sets done + Tucked planche hold with light band assist x 10-12 sec x 4 sets, rest as needed (hands on parallettes tho, not on ground – https://youtu.be/-ykN-AEsR-E ) … Continue reading
Monday to Saturday – 6/20/2022 – 6/25/2022
6/20 Parallette shoot throughs for active pressure x 4/direction x 3 sets I really love these + Tucked front lever with tempo descent – accumulate 18 reps for control of negative today, rest as needed ( https://www.youtube.com/watch?v=3CcP0HK6c_c ) Broke these … Continue reading
Monday – Saturday – 6/13/2022 – 6/18/2022
6/13 Parallette shoot throughs for active pressure x 3/direction x 3 sets done + Tucked front lever with tempo descent – accumulate 15 reps for control of negative today, rest as needed ( https://www.youtube.com/watch?v=3CcP0HK6c_c ) It was right about rep … Continue reading
Friday & Saturday – 6/10/2022 & 6/11/2022
6/10 (bike primer on AB, re-test next week) Bike 3-2-1 breathing progression done + E2MOM x 8 Odd sets – 75 sec bike @ target pace for re-test Even sets – 75 sec row @ target pace for re-test Was … Continue reading
Tuesday & Wednesday – 6/7/2022 – 6/8/2022
6/7/2022 Foot/ankle warmup (barefoot/socks) 25ft/variant Toes only forward and backward Heels only forward and backward Toes out forward and backward Toes in forward and backward 10-20x Forward and backwards bunny hops 10-20x Side to side bunny hops 8-12x Forward and … Continue reading
Satuday & Monday – 6/4/2022 & 6/6/2022
6/4 A – Power snatch – 1 rep every 20 sec x 5, rest 2 min x 4 (20 total, stick around same loading as last week at a higher density) 167-172-175-180 last set was a bit aggressive but powered … Continue reading
Wednesday 5/27 – Friday 6/3
5/27 2 Full Rounds: 30 Sec Assault @ 85+% 30 Sec Easy Spin x3 into: 30 Sec Row @ 85% 30 Sec Easy Spin x3 + 2 rounds for time of the 1k/500m (target finish of 7:20 or under) rest … Continue reading
Friday 5/20 – Wednesday 5/25
5/20 2 Full Rounds: 30 Sec Assault @ 85+% 30 Sec Easy Spin x3 into: 30 Sec Row @ 85% 30 Sec Easy Spin x3 + 2 rounds for time of the 1k/500m (target finish of 7:20 or under) rest … Continue reading