Author Archives: admin

Squat clean and split jerk – 1 rep every 45 sec x 12, build in load every 4, last 4 should be tough to keep this time duration but no misses 225-230-245 – really discouraged at how tough this felt … Continue reading →

HSW skill 50ft bear crawl with straight legs and straight arms 50ft crab walk, try to keep hips high 50ft inch worms, arms straight throughout 50ft walk with swing into handstand Worst warm up/skill work ever. I thought a 50ft … Continue reading →

Ring MU warmup Hip bridge single leg extension x 6/side with hard glute squeeze at top of each rep Reverse table top plank pressup x 6 with hard glute squeeze at top of each rep (Hollow rocks x 3 into … Continue reading →

Doesn’t matter whats going on, but I’m not where I need to be but, with the WIC events as a good humbling experience and internal motivator, I will just focus on staying the course and continue to push through. I … Continue reading →

WIC Event 1 (row t2b clean) 24:51 (3495) – today was a huge mental and physical obstacle to overcome. Of course the fear and anxiety that I did have the shortest stint of covid. There was definitely something going on … Continue reading →

Squat prep Leg swings side to side x 5/leg Leg swings front to back x 5/leg shin pulls x 5/leg trunk twists x 5/direction spider man stretch with thoracic rotation x 5/side half kneeling hamstring stretch x 30 sec/side 90/90 … Continue reading →

A1 – 1-arm DB hang squat snatch x 4 alternating reps + 1-arm DB power snatch (touch floor between each) x 4 alternating reps @ 70lbs, rest 30 sec The changing hands with the 70 is the tricky part, if … Continue reading →

3 Rounds for time (goal finish of sub 8:30) 12 DB Box Step Ups – 50/hand, 24in 10 TTB 8 Burpee Box Jump Overs – 24in 10 CTB Pull-Ups 12 SA DB Hang PC/J – 50lbs, 6/side 9:04 – not … Continue reading →

Every 6 min x 6 sets 1000m Ass bike 500m row (try to start the sets at the avg pace/round from last week’s tester, and get marginally faster each set from there) 3:36-3:34-3:33-3:28-3:26-3:25 – I didn’t write down the 500m … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm 3 times through I kind of have missed this prep + A1 – Snatch pull x 1.1.1, … Continue reading →