Author Archives: admin

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 →

Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest done + Clean pulls 3×3, rest 3 min 275 across + For Time (12 min cap) 30 BFB 20 DL @ 225 30 BFB … Continue reading →

Row 5 min easy + 8 rounds Row 10 sec @ 500m TT pace (or current best estimate) Row 20 sec @ 2km TT pace (or current best estimate) rest 30 sec 1:30 & 1:42 avg   + 30 1-arm … Continue reading →

Mcgill Big 3 done + 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) done + A1 – Banded ATYT … Continue reading →

4 rounds for time 18 hspu 12 DB burpee box step ups (50lbs to 20in) 6 ring muscle ups + (rest to recovery) 4 sets for times, rest 2-3 min bt sets 18 GHD situps dbl KB overhead carry 60ft … Continue reading →

A – Squat clean cluster – new rep every 12 sec x 6, rest 3 min x 4 sets 205-225-245-255 (missed rep 6 @ 255, pulled under and sat in the hole for a brief second and tried to grind … Continue reading →

10 min AMRAP (use a 50lb DB) 20 SA DB Thrusters (10/side) 20 Lateral DB Burpees 20 SA DB OHS (10/side) 20 DB Facing Burpees 20 SA DB Hang Squat Clean (10/side) 20 SA DB Devil Press – Alternating (10/side) … Continue reading →

Mini band scap stability series – https://www.instagram.com/p/BWTOZSShTLH/ + 1-arm RKC front plank x 5 sec HARD contraction each side, push intro ground actively while contracting deep core and glutes, rest 60 sec 1-arm side plank with straight arm with top … 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 Power clean x 2 reps – EMOM x 6 (165-175) 175 Felt much better today + Power clean x 1 + hang squat clean x 1 – EMOM x 6 (185-195) 195 Felt really good + Squat clean x … Continue reading →