Author Archives: admin

CNS prep/movement warmup + A – Build to tough snatch in 12 min from empty bar 205 – should have made a few more aggressive jumps in build up + For time 9-7-5 Ring MU Squat snatch @ 135lbs 6:07 … Continue reading →

2/19 (DSGN overlap) Part 1 – Strength: A. Below Knee Paused Squat Snatch x 1 + Squat Snatch x1; Rest 15 sec b/t reps; Rest 2 min b/t sets x 5 sets 165×1, 175×2, 185×2 B. Power Clean x 2 … Continue reading →

2/15 tttTD (thruster/ski, HSPU) 14:08 – I broke up each set of the thruster into three sets until I got to 12, my thought was that if I take small quick breaks (I do feel that I kept my rest … Continue reading →

2/12 (DSGN overlap) Part 1 – Strength: A. Below knee paused squat snatch x1/Squat snatch x1; rest 2 min x 3 sets of the complex 165/175×2 2 sets: B1. Power clean x 1.1.1.1.1, rest 12 sec b/t reps 185 – … Continue reading →

AM AB 100 cal progressive intensity warmup done + (goal of completing all sets this week) AB 60 sec @ 425+ watts 60 sec rest x 8 or until you can no longer hold pace if successful on all 8 … Continue reading →

Open workout 13.1 (snatches/burpees) 159 – 9 reps @ 165. Without having a video to review I can only conceptualize what I feel my time stamps are and my personal feedback from today. My goal was to be aggressive on … Continue reading →

tttTD (KB OHWL/DL/T2B that you missed when on-site) 2 rounds even – I had zero mental toughness today. I had mentally prepared that the lunges were going to be my biggest obstacle. And the first round wasn’t as bad as … Continue reading →

Squat clean – 1 rep every 20 sec x 5, rest 3 min x 4 working sets, build to tough load by last set 185-205-225-245 – and the 245 felt really good too so was super happy with that.  + … Continue reading →

2/3 Squat snatch gauntlet EMOM 5 bar facing burpees + 1 squat snatch (start at 155lbs, add 10lbs/make until you cant hit the lift inside the 60 sec window. ideally have someone there changing weights for you so you can … Continue reading →

1/29 (DSGN) A. EMOM x 12: Min 1: 5 Front Squats Min 2: 7 Clean Grip Deadlifts Min 3: 9 DB Strict Press Wasn’t sure if bar was supposed to come from the ground for the front squat and use … Continue reading →