Author Archives: admin

EMOM x 3 3 snatches @ 155-165lbs 165 – felt good + EMOM x 3 1 snatch @ 185-195lbs 195 and felt really good + Power clean x 1/Front squat x 1/Split jerk x 1 – 3 working sets to … Continue reading →

Reperfusion session 3 min bike @ 75% 2 min row @ 75% 1 min ski @ 75% 45 sec foam roll per major body part on each side (hamstrings, quads, lats) x 3-4 sets. HR should stay around 120-130 throughout … Continue reading →

AM Row 1k @ 85-88%, rest walk 45 sec x 2 rest walk 5-6 min x 3 (6k total, same effort as last week) Effort was same if not more mental intensity this week  1st – 3:33.1 – 3:36.6 – … Continue reading →

AM Stage 2 workout with RC/GHD/third movement 252 – Man this is exactly what I needed…..a good humble experience that identified itself as growth……for starters I took some anti-inflammatories in the am to minimize elbow pain, i hate doing that … Continue reading →

OHS – find tough triple from rack 245 – after i hit 245 i got really greedy and went for 265, got a double there and I was pleasantly surprised and my elbows gave out coming out of the hole … Continue reading →

3 sets 50 DU’s 5 squat snatches for time @ 165lbs rest walk 2-3 min bt sets 30-30-27 – the last one I just tried not to rush anything but with that tried to be faster out of the hole … Continue reading →

Bike 7 min @ cruise effort rest 2 min while you accumulate 18-22 GHD situps Bike 6 min @ high aerobic effort rest 2 min while you accumulate 18-22 GHD situps Bike 5 min @ tough effort rest 2 min … Continue reading →

AM Row 1k @ 85-88%, rest walk 45 sec x 2 rest walk 5-6 min x 2 (4k total, keep all intervals within 3 sec finishing times) 3:33.4 – 3:33.6 ——- 3:33.5 – 3.35.1 – it might seem as if … Continue reading →

Clean grip deadlift from 2in deficit x 3, rest 2 min x 4 275-295-315-345 + For time 60-40-20 row cals 30-20-10 deadlifts @ 225lbs 15-10-5 BBJO @ 30in 14:20 – first row was done in 2:48 – had a semi … Continue reading →

Squat snatch – build to a single @ 200+ for the day, keep it fast, work on staying over the bar a little longer through second pull and getting a good leg drive at the top 210 – I hit … Continue reading →