Author Archives: admin

Day 1 3 sets 5-6 65lbs BB high hang muscle snatch 5-6 65lbs BB low hang muscle snatch 5-6 65lbs BB BTN snatch grip push press 5-6 65lbs BB OHS @ 3221 tempo + 3 sets 5-6 65lbs BB hang … Continue reading →

Day 1 3 sets 5-6 empty BB high hang muscle snatch 5-6 empty BB low hang muscle snatch 5-6 empty BB BTN snatch grip push press 5-6 empty BB OHS @ 3221 tempo + 3 sets 5-6 empty BB hang … Continue reading →

AM 5 sets Row 500m @ 1:46-1:48/500m, rest to 2 min mark 25 wallballs AFAP @ 30lbs to 10ft rest 3 min bt sets Rows – 1:47 – 1:47.1 – 1:47.5 – 1:47.4 – 1:47.4 WB- 49-46-46-46-48 I needed a … Continue reading →

AM Every 6 min x 4 sets 50 heavy cable DU’s 15 power snatches @ 95lbs 30 GHD situps 5 power snatches @ 155lbs 15 bar facing burpees (keep a good turnover here, chest to ground quick in that pseudo … Continue reading →

AM Paddleboard 800-1000m for efficiency rest 5 min x 3-4 sets, pending distances and timing Still might be able to get on the water tonight, but will also help with some gym transition work. PM Split jerks – 10 singles … Continue reading →

AM 5 Rounds for time: 12 DL – 155#/105# 12 TTB 9 HPC – 155#/105# 9 CTB Pull-Ups 6 S2O – 155#/105# 6 Bar Muscle Ups Was planning on doing all 5 rounds, but was pushing to 4 rounds in … Continue reading →

AM For time 100 burpees to 12in touch on wall *switch direction you’re facing after 50 *goal finish – sub 6:10, or around 16-17/min. practice the worm tech in this setup. get chest to ground quick 6:26 – no repped … Continue reading →

AM For time 150 double under buy in, into 20 power cleans @ 95/65 20 chin over bar pullups 16 power cleans @ 135/95 16 chest to bar pullups 12 power cleans @ 155/110 12 strict pullups 8 power cleans … Continue reading →

PM (actually AM) For time 40 bike cals 40 box jumps rest 1 min 30 bike cals 30 wallballs @ 30lbs rest 1 min 20 bike cals 20 BBJO @ 24in rest 1 min 10 bike cals 10/arm 1-arm DB … Continue reading →

AM 5 rounds for time 400m run 15 OHS @ 115lbs 14:30 – did at home and same 400 route for the previous deadlift workout this past saturday. The slight incline on the run comes at the worst time, right … Continue reading →