Author Archives: admin

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 →

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 →

test 123

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 →

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 →

5/11 A1 – Bench press – 8,6,6,4,4. rest 90-120 sec 175-185-205-215-220(x3 – was afraid without a spot that fighting for the 4th rep would be a little risky) A2 – Paused front squats – 6,4,4,2,2. rest 90-120 sec. 2 sec … Continue reading →

5/6 2 Full Rounds: 30 Sec Assault @ 85+% 30 Sec Easy Spin x3 into: 30 Sec Row @ 85% 30 Sec Easy Spin x3 + 5 rounds for time 1000m AB 500m row 17:54 – I had a hard … Continue reading →

5/2 A – Mid thigh hang power clean – 2 reps every 30 sec x 12, work on speed/smoothness of turnover, and active catch position with hips. keep these around 135-155 155 B – Push press – 4 sets of … Continue reading →

4/15 Session 1 For time 60 cal row 50 chest to bar pullups 40 1-arm DB OHS @ 70lbs (switch hands every 5) 30 strict HSPU 20 1-arm alternating DB devil press @ 70lbs 18:17 – was passive aggressive on … Continue reading →

PM Every 60 sec until failure 20 DU’s + 1 squat snatch start at 135lbs, add 10lbs/lift, but have someone else do the loading for you if possible 205 – missed 215 twice – lost it forward coming out of … Continue reading →