Author Archives: admin

Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest + A – Snatch pulls x 3 + Squat snatch x 1, rest 2 min x 6 sets 165-175-185×4 B – Back Squat x … Continue reading →

Ido squat routine in full Done – still a little tight in the hips but I think it’s slowly getting better. Yesterday definitely irritated it a little bit. + AB 3 min @ 150-200 watts Row 3 min @ 1000-1200 … Continue reading →

Mcgill Big 3 + Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw) + A1 – Banded ATYT x 6 … Continue reading →

AM For time: 25 HSPU 25 TTB 50 alt. DB snatch (50lbs) 200 DU 50 SA DB OHS (50lbs) 25 TTB 25 HSPU 13:52 Both sets of hspu were unbroken. I went back and forth on this and decided to … Continue reading →

A1 – Goblet hold reverse lunges x 12 alternating steps + 12 goblet squats, rest 90 sec 50×2, 60×2 On first set the walking lunges felt uncomfortable on hip and then got some release/good pop in the hip on the … Continue reading →

mcgill big 3 + Glute airplanes x 3/direction/side Quadruped rockbacks x 4-5 Frog stretch x 20 sec Pancake stretch with side bends x 4-5/side 2-3 times through + Walking samson stretch with half kneeling hamstring stretch – 20 alternating steps … Continue reading →

Lax ball plantar fascia rolling – 60 sec/foot + Barefoot calf raises with controlled eccentric x 10/side Barefoot alphabet trace x 1/time through each foot, 2 sets + Banded ankle dorsiflexion x 10/side Banded ankle plantarflexion x 10/side, 2 sets … Continue reading →

15min Relaxation / Parasympathetic Breathing – lying flat on back w/ hands on belly, feet propped relax spine. Inhale through nose, exhale through mouth — exhale longer than inhale, try to relax as much as possible with each exhale + … Continue reading →

A – Muscle snatch x 3/Pressing snatch balance x 3/Tall snatch pull under x 3, new complex every 90 sec x 4 (light load, prime the patterns and feel the positions out) 75 across Shoulder was not happy and super … Continue reading →

A – Power clean – new rep every 15 sec x 6, rest 3 min x 4 sets 225-215-235-240 B – Single arm DB shoulder to overhead x 20 (switch hands every 5) @ 70lbs, rest 3 min x 2 … Continue reading →