Author Archives: admin

9/5 A1 – Snatch grip BTN push jerks x 3 reps, rest 30 sec A2 – High hang squat snatch single, rest 2 min x 6 sets 125–135–145–155–160–155 B – Strict HSPU – 2 max effort sets, rest 3 min … Continue reading →

8/30 Travel day today so no gym today.  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 + … Continue reading →

8/22 A1 – Snatch grip BTN push jerks x 3 reps, rest 30 sec A2 – High hang squat snatch triples x 3, rest 2:30 x 5 sets *work light, 85-95lbs. tech focus 95 across – snatch felt smooth and … Continue reading →

8/18 Thoracic series Supine wall squat with foam roller under tspine x 30 sec mobilization ( https://www.instagram.com/p/CFApCYwATnM/?igshid=122qah2w375z9 , this is setup, hold light load behind head and work on allowing t-spine to extend more with each long exhale) 1-arm thoracic … Continue reading →

7/28 A – TNG power cleans – 3 reps every 30 sec x 4, rest 2-3 min x 4 sets 155–165–170–180 – things got a little sloppy on set 2 so that changed my trajectory of loading plan, but I … Continue reading →

7/22 (new)Easy bike 5-6 min+A. Wrist Sequence: 10 reps per position.https://www.youtube.com/watch?v=4ffqLplXvlsB. Ido Portal’s Diagonal Stretch: 3 x 30s per side, rest 30s.https://www.youtube.com/watch?v=ODx4FflXZ1YC. Half Kneel Perpendicular Stretch: 3 x 30s per side, rest 30s.https://www.youtube.com/watch?v=6Vqxhr_7LSAD. Lunge + Quad Stretch: 3 x 30s … Continue reading →

7/7A1 – TNG power snatch x 7 unbroken reps @ 135lbs, rest 10 secA2 – Power snatch x 7 singles for smooth speed @ 135lbs, rest 4 min x 2 setsThis is the perfect set up for me to build … Continue reading →

7/4Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well)+4 rounds for time1000m bike erg100 DU’s10 wall walksActually got up early and rented kayaks and went on … Continue reading →

7/1 Gait prep (go all the way through this as if we were going to run, and try to prep that hamstring tendon well) + Every 3:30 x 15 sets Row 500m *start this at 1:56-1:58, and try to get … Continue reading →

6/30A – TNG power snatch x 5 unbroken reps, rest as needed building to tough set for the day155B – OHS @ 31X1 tempo x 3 reps, rest 3 min x 5 sets*challenge yourself to go a little more narrow … Continue reading →