Author Archives: admin

Easy bike, 12 min done + Unloaded glute airplanes x 4/side x 3 sets, pause at end range each direction Done – a little better today but still such a challenge at times  + Lightly loaded side to side KB … Continue reading →

will update last Friday and throwdown notes after session today. 8/10 A – Thruster from rack x 3 reps, new set every 90 sec x 6 185 B1 – Overcoming isometric snatch grip pin pull below knees x 10 sec, … Continue reading →

BB cycling 10 TNG PC/PJ @ 115lbs 8 TNG PC/PJ @ 135lbs 6 TNG PC/PJ @ 155lbs 4 TNG PC/PJ @ 175lbs 2 TNG PC/PJ @ 195lbs (start a new set every 2-2:30, space them out enough to you’re not … Continue reading →

20 min AMRAP @ 60-70% Row 20 cals @ 1200-1300 cal/hr Scrape the rack shoulder press from straight leg seated x 8-10 (45-65lbs, light with activation focus of pressing into rig) Light training bar or loaded PVC behind the neck … Continue reading →

A – Box squats – 6-8 sets of 3, rest 90 sec, moderate loading 205  across B1 – Overcoming isometric snatch grip pin pull below knees x 10 sec, rest 20 sec Love this B2 – Banded pull throughs from … Continue reading →

30 sec bike @ 90-92% 30 sec rest until you accumulate 125 cals 9:29 – on bike at home  + (rest as needed) 30 sec WB 30 sec rest until you accumulate 125 reps 8:26 – @ home so the … Continue reading →

Easy bike, 10 min + Unloaded glute airplanes x 3/side x 3 sets, pause at end range each direction + Lightly loaded side to side KB passes from single leg stance with 30 deg knee flexion x 6/direction/leg x 3 … Continue reading →

For Time:  9 Squat Cleans @ 185lbs 27 Pistols  7 Squat Cleans 225lbs 21 Pistols  5 Squat Cleans 245lbs 15 Pistols  10:16 – the 225 barbell was much slower than I wanted, had a plan for the 245 and was … Continue reading →

AB 60 cals @ 300-350 watts rest 3 min x 3 4:24-4:16-4:23 + Planche lean with active shoulders and midline x 30 sec, rest 30 sec Sandbag bear hug good mornings x 6-8, rest 30 sec Single arm DB farmer … Continue reading →

A – Hang squat snatch x 1/Snatch balance x 1/OHS x 1 – new complex every 3 min x 5. during rest times, accumulate some straight arm banded lat pulldowns and scap circles from standing with arms at sides and … Continue reading →