Author Archives: admin

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 →

A1 – Wall walk into belly to wall supported HS with shoulder taps x 12-16, rest 30 sec So this was really solid here, the ability for attention to detail was awesome for hip/core positioning and active shouders A2 – … Continue reading →

Mcgill big 3 + Open workout 20.3 25ft handstand walk – couple of things here, Wednesday is the hardest day for me to get deep deep high quality sleep. It is the only day that my alarm Has to wake … Continue reading →

Warmup well ahead of time, both for tension required for lifts and movements under demand in other stations + EMOM x 30 Min 1 – Power clean x 1/Hang Squat clean x 1 (have a goal lift in mind and … Continue reading →

For time 500-400-300-200-100m Ski 30-25-20-15-10 Wallballs 20-16-12-8-4 1-arm alternating DB snatches @ 50lbs (push transitions, push unbroken sets, preserve a ski pace) 12:53 – wasn’t really sure how to think about preserving a ski pace, except for the first ski, … Continue reading →

Throwdown – TTB/BXJO/STO/HPC 8+9 – My plan was to break TTB from the beginning with 5/4 – kind of wish I had done a few rounds UB, but did keep rest breaks pretty short. I knew the box jump over … Continue reading →

Last night time got away from me and I didn’t even start to wind down until past normal time, so it laid to a lot less sleep than normal on tuesday night. That led to no sense of urgency to … Continue reading →

For time 30-20-10 Row cals Empty bar OHS into 30-20-10 Bike cals Burpees to 6in touch 15:17 (got off the last overhead squat around 5:2? – was slow to get the bike moving. I will say I did push the … Continue reading →

Assault bike 10 min @progressive pace done + Assault bike 20 min time trial rest 12 min Assault bike 15 min time trial rest 8 min Assault bike 10 min time trial rest 4 min Assault bike 5 min time … Continue reading →