Author Archives: admin

A – Power clean x 1/Hang Power clean x 2/Front squat x 3 – 5 working sets 205-215-220-225-230 B – 1-arm DB OH press x 8-10/side x 3 sets/side 10 @ 50 for both  arms w/45sec rest bt arms – … Continue reading →

Two important lead in conversations to have, one is mostly for my benefit of documentation, another is one I would like to have a discussion or direction. We’ll start with the most important one first. Today, I knew what kind … Continue reading →

A – Mcgill big 3 + Foot/ankle + Hip/hamstring done B – Squat clean triples – complete all 3 reps in a 25 sec window, if you do so, go up next set. if you miss the time but hit … Continue reading →

Shoulder flexion and hip extension based dynamic warmup (glute activation, shoulder circles, passive hangs, etc) + HS walk as far as possible unbroken, new attempt every 2 min x 5 36-40-56*-24^-56 *this round I went for the less aesthetic handstand … Continue reading →

HS skill work Wall walk into lean away and progressive controlled steps away from wall Kick up to partner spot and static hold then controlled steps forward – https://www.youtube.com/watch?v=gXXIL2NHgNg&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=14 + Wall facing HS hold in hollow body, focus on full … Continue reading →

A – Power clean x 1/Split jerk x 2, rest 2-3 min x 6 sets, find a tough load by last set 245 – was pretty pleased with this as I have been feeling a little weak here lately so … Continue reading →

tttTD (7 min AMRAP) 6+1 – i think I sold myself a little short on this one. I knew a minute a round would be a bit aggressive for me, so I decided to go a round every 70 seconds. … Continue reading →

A – Mcgill big 3 done B1 – Clean pull x 1 + Squat clean x 1 + Hang Squat clean x 1 x 2 ‘reps’ of this complex, hang on to bar during complex but drop between ‘reps’ and … Continue reading →

10 rounds, not for time, keep steady effort 6 toes to rings 6 kipping HSPU 24 DU’s into 10 rounds, not for time, keep steady effort 6 burpees to 6in touch 6 wallballs 24 DU’s into 3 rounds, not for … Continue reading →

Easy bike/jog/row warmup, spend 10-12 min getting some blood moving + Run 200m @ 88-90% effort, new set every 2 min x 5 (high effort but repeatable) 39-41 across – in the rain!!!!!! + (rest as needed) Row 250m @ … Continue reading →