Author Archives: admin

10/17/2025 3 sets shoulder primer, rest as needed Mini band wall clocks x 3/direction/arm Light dbl DB reverse flys from incline bench x 5-6  2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill … Continue reading →

10/10 (single) Triangle W3D2 EMOM x 9 1 – 30 sec echo 2 – 30 sec row 3 – 30 sec ski *intensity by set goes 70-80-90% + 5 sets 30 sec echo @ 67-69 RPM 30 sec echo @ … Continue reading →

10/6 Thoracic series As Supine wall squat with foam roller under tspine x 30 sec mobilization  1-arm thoracic bridge flow on ground (bear position to 1-arm bridge and back, move deliberately and controlled with breathing at end ranges) Thoracic extensions … Continue reading →

10/3 We got pretty lucky today, I had 2 cancellations so it made it possible to get in the AM&PM, other wise fridays will be hard to get in doubles generally speaking.  AM Triangle W2D2 EMOM x 9 1 – … Continue reading →

A quick preceding note that some of the details will be further expanded on in each piece. But based on feel from effort on Tuesday, I do feel in that cyclical aerobic type of work I do feel like i’m … Continue reading →

I think a very important note that I will pay attention to throughout the progressions is location. Where I did this and trained on today (and majority of Tuesday’s) is “home base” and I feel we maintanence and clean the … Continue reading →

9/19 5 rounds @ steady effort 6-7 strict ring pullups 6-7 wall walks for consistent step cadence 14-16 feet elevated ring rows 16-18 Parallette pushups I keep forgetting until the end of my wall walks that one big piece I … Continue reading →

9/12 5 rounds @ steady effort  5-6 strict ring pullups 5-6 wall walks for consistent step cadence 12-14 feet elevated ring rows 14-16 Parallette pushups Got 4 rounds in – did the aerobic work first to make sure i got … Continue reading →

9/9 8-10 min light run *every 2 min, do 15-20 sec ‘burst’ where you lengthen your stride and bring speed up, but use the rest of the 2 min window as recovery did outside and burst outside was very relative … Continue reading →

9/6 EMOM x 8 alternating sets (4 each) Odd – 30 sec echo @ 85-90% 9–10–9–10 Even – 30 cal row @ 85-90% 10–10–10–10 *rest 2 min* EMOM x 8 alternating sets (4 each) Odd – 30 sec ski @ … Continue reading →