Author Archives: admin

AM tttTD (thruster/RMU) There was some good and some bad today……i wanted to go earlier than normal. I do think there will be some value in hitting workouts at times of the day that i’m not used to. So hitting … Continue reading →

5/21 AM Swimming Freestyle 100m warmup Kick 50m warmup Backstroke 25m warmup + Streamline Progression Accumulate 6 maximal distance streamline push-offs (note furthest distance) Accumulate 6 streamline push-offs + 10 alt flutter kicks These helped quite a bit for dialing … Continue reading →

5/19 AM (Lifting) Squat clean triples, reps completed within 30 sec window, build until you cant hit all 3 within the window 255 – was a little pissed, got 2 at 265 pretty easy, tried to go a little more … Continue reading →

5/18 (cyclical volume + HS ramp skill) AB 2 min @ 300 watts, into 30 sec row @ 1200 cal/hr 30 sec row @ 1300 cal/hr 30 sec row @ 1400+ cal/hr rest 4 min x 3 sets Row felt … Continue reading →

PM EMOM x 12 Min 1 – 5 RMU Min 2 – 6 sandbag ground over shoulder @ 150lbs Min 3 – 7 BBJO @ 24in Muscle ups felt great today. Sandbags were the hardest part of this fun little … Continue reading →

AM tttTD 17:57 – natural running path at home, measured via google maps is 750m, so a little short of the full 800…..last round on pistols no repped myself 4 times due to trying to speed up pace to finish … Continue reading →

AM Swimming Freestyle 100m warmup Kick 50m warmup Backstroke 25m warmup + Streamline Progression Accumulate 6 maximal distance streamline push-offs (note furthest distance) Accumulate 6 streamline push-offs + 10 alt flutter kicks + Variable Speed 50’s 4 x 50’s; rest … Continue reading →

3 snatches @ 165-185 (keep it moving fast) 4 BBJO 1 snatch 2 BBJO rest walk 3 min x 2 Snatches in both sets for the 3 were done in around 28 seconds, now the big question is. If the … Continue reading →

AM Accumulate 5 sets of 15 american swings @ 24kg, rest as needed while you do some snatch tech/positional prep done + Power clean – find a tough single WITHOUT starfishing, pull the plug when tech drops off 255 + … Continue reading →

3 rounds for time (from DSGN) 15 deadlifts @ 225 lb. 35 overhead squats @ 75 lb. 90 double-unders 11 flat – cost myself about 15sec in the last round when I was trying to speed up my DU with … Continue reading →