Author Archives: admin

A – Hang Power snatch – tough single 185 Might have had a little more in the tank but this felt clean crisp and solid. Also very positive notes warming up. My old protocol was to hit some complexes that … Continue reading →

(Ring Mu x 1 + Ring dip x 3) * 2-3 ‘reps’, rest 2-3 min bt complexes x 4 2 reps, having to go early in the am, I didn’t get a chance of due diligence to warm up the … Continue reading →

40 min around the world, @ or just above conversation effort, sweaty but sustainable 12 burpees to 6in touch 20 cal row 12 bar facing burpees 20 cal bike I think I went through 6 full times and was close … Continue reading →

For time 50 chest to bar pullups 50 kipping HSPU  25 dbl DB hang squat cleans @ 50/hand  25 strict HSPU  19:40 C2b done in 15/15/10/10 – rested about 15sec bt sets, in most cases this would definitely be too … Continue reading →

9/17 (DSGN overlap) On the 8 minutes for 4 sets: 14 Burpees to 6″” reach 28 wall balls 14 bar facing burpees 14 box jumps 24in 3:36–3:37–3:54–4:17 In sets 1-3 I felt completely in control, was forcing the pace on … Continue reading →

AMRAP 20 min 40 row cals 30 power snatches @ 75lbs 20 1-arm DB OHS @ 50lbs (10/side) 10 bar MU 2+17 Broke the power snatches up in 4 sets, with quick short breaks, new I would have no problem … Continue reading →

AMRAP 12 min 12 chest to bar pullups 25ft HS walk 8 bar facing burpees 25ft HS walk then from min 12 to min 18 6 min to find a shoulder to overhead double from rack 3+12+13 195 Knowing the … Continue reading →

Prone scap swimmers x 45 sec continuous movement Teacup rotations with change plate x 3/direction/arm Bottoms up KB hang snatch x 5/side rest as needed x 2-3 sets One of the first times that teacup rotations cause minimal pain or … Continue reading →

Part 1: Frustratingly Slow vs Pump City For time:  3 rounds:  8 DB power clean 50/35# 12 kipping hspu … 3 rounds  8 DB power clean 12 strict hspu … 3 rounds: 8 DB power clean 72 hs walk (12 … Continue reading →

AB 3 min @ 150 watts AB 3 min @ 200 watts AB 3 min @ 250 watts done + Row 250m @ <1:40/500m pace, rest 45 sec 1:38.3 avg pace into 5 rounds for time @ open effort 10 … Continue reading →