Author Archives: admin

Squat snatch double – less than 15 sec bt reps, 2 min rest between sets x 6 sets 175-180-185-190-195-200 – the lifts @ 190 and 195 felt the best and was pretty happy with them. The leg drive and keeping … Continue reading →

FE 21.1 Cluster/thruster (155lbs) 39 – I watched michelle do these 2 workouts so I at least kind of knew what to expect. Had a semi-pacing plan with the barbell and then 155 got really heavy really fast. Had a … Continue reading →

Freestanding hs hold: max duration hold in 10 minutes (2 min cap) I definitely do better in the split leg position, my best hold was about 19-20sec but was moving quite a bit, I stayed inside a 6×4 matt, but … Continue reading →

11/2/2020 Fittest Experience 21.3 AMRAP 14 min Row 60 cals 20 american KB swings @ 53lbs (vertical at top) 15 box jump overs 10 kipping HSPU (name of the game is the row here, and quick transitions when you get … Continue reading →

tttTD (18.2/18.2a) 5:45 – 282 – and adding Father Time into the mix, I’m one second faster and .5 pounds weaker. I consider that a huge increase in all facets with the father time factorial. Actually adjusted well to that … Continue reading →

A. KB Speed Bench Press; 6-8 reps x 3 sets; rest 2min Did 8 reps and stuck w/53’s – was just trying to think if I was doing this to improve faster eccentric loading patterns as my speed component B1. … Continue reading →

Power snatch x 1/Below knee hang squat snatch x 1/OHS x 2 – new complex every 2 min x 5 165-170-175-180-185 – my power snatch @ the 180 felt super solid, on the 180 and 185 I felt the hang … Continue reading →

Bike 8-10 min, easy pace + Hip Flow x 5 min Ending up spending quite a bit more time than 5 minutes on this, just got in a rhythm and was trying some flow work out + Banded pulldowns and … Continue reading →

10 min easy bike, progressive pace done + 3 min bike, faster every 60 sec to end last minute at target 10 min TT pace rest walk 3 min x 2-3 sets done + 15-20 sec ramping effort (get above … Continue reading →

17.2 15ft of walking lunge back into the next. A couple of things I decided I was not going to do was the 7 power clean, break and then 1 into lunge, I despise db power clean but I was … Continue reading →