Author Archives: admin

E4MOM x 3 sets AB 18 cals 14 dbl DB power cleans @ 50/hand 50ft dbl DB walking lunge @ 50/hand 2:06 – 2:08 – 2:14 (14 reps was annoying) + E4MOM x 3 sets Row 24 cals 12 box … Continue reading →

Shitty night sleep – was tempted to not even train due to sleep and stress but it was not a ton of work to go through and I felt ok KB drag through from elbow plank x 5/side Banded face … Continue reading →

Shoulder extension protocol Big positive improvements today. Have also been implementing a banded press w/iso hold overhead 10sec negative, and iso hold in rack for 5 reps x 3 sets Feeling light years better. Bottom support hold for about 5-8 … Continue reading →

Shoulder extension protocol no major improvements here today. + 3 sets, start a new set every 10 min AB 75 cals 20 box jump overs @ 20in 20 GHD situps 20 GHD hip extensions 7:14 – 7:21 – 8:24 Worked … Continue reading →

A – Axle bar front rack walking lunges x 24 steps, rest 2 min x 4 125 – I survived even though at times I thought I might have bit off more than I could chew B – Snatch grip … Continue reading →

E4MOM x 3 sets AB 15 cals 12 dbl DB power cleans @ 50/hand 50ft dbl DB walking lunge @ 50/hand 2:00 – 2:08 – 2:12 + E4MOM x 3 sets Row 20 cals 10 box jump overs @ 24in … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm 3 times through Did teacup without any weight + A1 – Snatch pull x 1.1.1, rest 5 … Continue reading →

Shoulder extension protocol + A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec 4-3-3-3 I could feel my abs lit up for this. Felt like forcing a 4th rep would’ve … Continue reading →

Shoulder extension protocol + 3 sets, start a new set every 10 min Row 1k @ 20 box jumps @ 24in 20 deadlifts @ 185lbs 20 toes to bar 7:42 7:10 7:30 2nd round switched from t2b to ghd sit … Continue reading →

Miss these kind of grinding structural volume days. A – Axle bar front rack walking lunges x 20 steps, rest 2 min x 4 115 across B – Snatch grip single leg RDL x 8/side, rest 15 sec/2 min x … Continue reading →