Author Archives: admin

3/7/2026 3 rounds for time 100 DU’s/round 50-40-30 Toes to Bar 30-40-50 Cal Row 22:59 – I went fairly conservative on the TTB, my goal in the first set of 50 was to go all 5’s, and use 5-5, longer … Continue reading →

2/20 Lat series + Shoulder iso’s and archer presses + RC and scap activation + 4 sets for quality (gymnastic strength work) 5-6 reps ring dip eccentrics @ 32A2 tempo 24 sec chest to bar isometric hold at top of … Continue reading →

2/14 2 sets, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side Still staying … Continue reading →

2/13 Lat series + Shoulder iso’s and archer presses + RC and scap activation + 4 sets for quality (gymnastic strength work) 5-6 reps foot assisted ring dip eccentrics @ 32A2 tempo 20 sec chest to bar isometric hold at … Continue reading →

2/10 2 sets, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side + 2 … Continue reading →

2/9 Lat series A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets B – Neutral Grip Strict Lean … Continue reading →

2/7 2 sets, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side Windmills still … Continue reading →

⅔ Today was a very weird I had to break glass because of emergency day that did effect some of my ability to fully prep for the session and do the additional midline support work 2 sets, rest as needed … Continue reading →

1/31 Camp workout 4 rounds for time (14 min cap) 30 WB 30 line facing burpees 13:26 – I felt the major limitation was in my pushers just feeling fatigued at the rate of turnover of the line facing burpee. … Continue reading →

1/28 Lat series A1 – Lax ball/theragun smashing into armpit/lat x 30 sec/side, rest 30 sec A2 – Hanging scap circles x 4-5/direction + Scap pullups x 4-5, rest 60-90 sec x 2 sets B – Neutral Grip Strict Lean … Continue reading →