Author Archives: admin

2/23 10 min @ warmup pace 10 cal row 6 ring rows 4 ring dips 5-10 sec freestanding HS hold done + J-hook practice with hands on pullup bar – do 5 sets of 3-4 reps, goal of using leverage … Continue reading →

10 min @ warmup pace 10 cal bike 3 deadlifts 3 muscle cleans 3 kang squats 3/direction cossack squat (start empty bar, build light load as you go) Super solid warm up, class was using all bikes so had to … Continue reading →

For time (16 min cap) 100 DU’s 30 hang power snatches @ 95lbs 100 DU’s 30 thrusters @ 95lbs 100 DU’s 30 OHS @ 95lbs 100 DU’s 30 hang power clean/push jerk @ 95lbs rest to 18 min mark 5 … Continue reading →

10 min bike, done as (2 min nasal breathing only, 1 min in through nose out through mouth, 2 min regular breathing) * 2 In regular breathing I’m pretty comfortable nasal breathing in this progressive warm up format so I … Continue reading →

Clean grip deadlift – build to tough TNG double, leave 15-20lbs in the tank for the day 375 – felt pretty good, definitely left 15lbs in the tank, it’s always so hard to tell because my pull gets so slow … Continue reading →

Squat snatches from blocks above knee – accumulate 10-12 quality singles for the day (you decide loading, build to a point that they feel tough but keep good quality with minimal misses) 165×4, 175×4, 185×4 – no misses and quality … Continue reading →

A – Strict press – 1 rep every 45 sec x 4 – 145 B – Push press – 3 reps every 60 sec x 4 – 175   C – Push jerks – 5 reps every 90 sec x … Continue reading →

Squat Clean Gauntlet: Every 90 seconds: 30 DU’s + 1 Squat Clean, starting at 245lbs add 10lbs/make *60 sec cap on each set, 30 sec to change weights/increase 285 – 275 felt the best and gave me good confidence with … Continue reading →

(easier day, keep cyclic efforts very sustainable and keep quality on other movements) EMOM x 20 Min 1 – 4-5 ring MU (can alternate sets with bar MU if youd like to get touches on both) Min 2 – 40 … Continue reading →

Snatch – build to a tough single in 10 min 215 – pretty stoked about that, put on 225 and went for it after the bell. The bell/time limit might have got in my head a little but it was … Continue reading →