Author Archives: admin

AM 2 sets Banded ankle dorsiflexion x 10/side Banded ankle plantarflexion x 10/side + Dynamic Activation (10yds each): Knee Hug March Lunge to Lizard Single Leg RDL w Toe Touch to Kick Carioca (each side) Side to Side Lunge Ankle … Continue reading →

AM tttTD (sprint workout, bike/burpee/DB) 5:24 (was thinking that beating the cap was going to be tough, but i flipped a switch and didn’t really care about it), had a set up as if i had a starting line and … Continue reading →

6/4 AM (swim session, kick focus) Dryland Prep *set a 15min timer to get your body prepped and ready to swim *dryland follow-along: https://youtu.be/qiN2E7-zXuA + Water Warm-up 250m Swim @ cruise *cold, no water-warm-up *take note of your time here6:20ish……interputed … Continue reading →

AM 2 sets Banded ankle dorsiflexion x 10/side Banded ankle plantarflexion x 10/side + Dynamic Activation (10yds each): Knee Hug March Lunge to Lizard Single Leg RDL w Toe Touch to Kick Carioca (each side) Side to Side Lunge Ankle … Continue reading →

Dryland Prep *set a 15min timer to get your body prepped and ready to swim *dryland follow-along: https://youtu.be/qiN2E7-zXuA Water Prep 200 Swim, continuous, building smooth –> cruise GOLF Baseline Testing Every 90sec x 10 sets 50 Swim @ strong pace … Continue reading →

AM (replace running here due to sat volume) 3 min echo bike nasal breathing only 2 min echo bike inhale through nose, exhale through mouth 1 min echo bike, regular breathing, allow intensity throughout to be dictated by breathing comfort … Continue reading →

5/28 tttTD For time: 20 OHS @ 135lbs 15 squat snatch @ 175lbs 10 power clean and jerk @ 205lbs 5 squat cleans @ 255lbs 11:13 – the only part I struggled with really was the squat snatch. It was … Continue reading →

AM (Lifting) Squat clean ladder for time 5 reps @ 205lbs 4 reps @ 225lbs 3 reps @ 245lbs 2 reps @ 265lbs 1 rep @ 285lbs 7:43 – did this in the garage at home so i was limited … Continue reading →

Dryland Prep *set a 15min timer to get your body prepped and ready to swim *I want you to get into a consistent routine since MOST CF events do not allow you in the water to warm-up prior to the … Continue reading →

AM 2 sets Banded ankle dorsiflexion x 10/side Banded ankle plantarflexion x 10/side + Dynamic Activation (10yds each): Knee Hug March Lunge to Lizard Single Leg RDL w Toe Touch to Kick Carioca (each side) Side to Side Lunge Ankle … Continue reading →