Author Archives: admin

AB 20 miles @ easy effort, off every 4 miles to do 3 skin the cats on rings 6 alternating single leg deck squats 12 alternating shoulder taps from wall supported HS So I completely underestimated how long this would … Continue reading →

Power clean/Push jerk x 6 unbroken reps, rest 3 min x 2 165 – just felt a little off today, mostly on the eccentric control + Power clean/push jerk x 3 unbroken reps, rest 3 min x 2 205, same … Continue reading →

Snatch ladder for time 10 reps @ 135lbs 5 reps @ 165lbs 2 reps @ 195lbs rest walk 5 min x 2 attempts 3:41 – 3:38 – on the first set – 10 snatch, went 4 tng, 3 tng, 3 … Continue reading →

EMOM for 5-7 min 6 burpees + 3 bar MU 7 sets – muscle ups felt a little better this week but still not where they need to be with compression and positions + EMOM for 5-7 min 6 dbl … Continue reading →

5/6 (DSGN) A. Squat clean and jerk; max reps in 1:30 @80% 1rm 5 – my wrist was really bothering me today and just couldn’t get my front rack opened up enough to overcome this issue so it really effected … Continue reading →

A1 – Straight leg liftoffs from seated x 5-6 with feet touching and 5-6 from straddle position (place hands on ground as far back as needed to get some good movement/clearance) w/feet touching I can get good clearance and have … Continue reading →

This was the perfect day for training for a couple of reasons.  EMOM for 7 min 5 burpees + 2 ring MU My heart rate got way more elevated than I thought it should’ve here, but I’m assuming the lack … Continue reading →

Neck/shoulder nerve flossing – Strict pullup with 90 degree neck rotation at top x 2/side) x 3 reps https://www.youtube.com/watch?v=_EnwZ2kj1yU arm extended cervical flexion/rotation x 3-5/side Soft rolling on floor x 1/side with arm lead and 1/side with leg lead 1-arm … Continue reading →

EMOM x 9 Min 1 – 40 sec yielding isometric hold in RDL position (KB/light BB/Band) Min 2 – 6/side single arm split stance KB russian swing Min 3 – Banded bilateral good mornings x 10-12, lock ribcage in and … Continue reading →

A – Chest to bar pullups – 10 sets of 5 unbroken reps for time, rest 2:1 x 2 sets 3:13 – 3:45 – on set 1 – lost rhythm around rep 40, but gained it back. Set 2, started … Continue reading →