Author Archives: admin

7 rounds for time, all sets unbroken 7 chest to bar pullups 7 kipping HSPU 7 hang power clean/push jerk @ 115lbs 7 ring dips 7 thrusters @ 115lbs 7 deadlifts @ 245lbs 31:04 FML – didn’t have time to … Continue reading →

Quick foot note, I suffered a pretty bad fall last night, it was dog and weather related not old man related. Just a bruised hip that made external rotation feel like the worst soreness. A1 – Ring rows into external … Continue reading →

A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set) 185-205-225-235 B – Strict press @ 31X3 tempo x 6, … Continue reading →

Started the day with a sinus headache and didn’t feel 100% from the pressure standpoint, and was a little dehydrated. Power snatch x 3 singles into 3 OHS after third rep, rest 10 sec/2 min x 5 sets, light load, … Continue reading →

Every 2 min x 4 sets 6 strict pullups + 12 1-arm alternating DB snatches @ 50lbs This felt pretty good as often I worry about my cycle time with db snatch, this allowed me to play with some different … Continue reading →

19.2 & 19.3 So this is kind of bittersweet.  260 My belt came off in the squat clean before even the first overhead. This slightly got in my head, and not a single one of the reps was crisp or … Continue reading →

Ring MU – 3 reps EMOM x 5-6 6 rounds I feel we are still making progress – 3 is a good number, I feel consistent here. It’s weird though my kip is better on rep 1 & 3 then … Continue reading →

Why do you not like me, this was horrible but I loved it Every 8 min x 3 sets Row 1k 5 burpee bar MU 10 dbl DB step overs (50/hand, 24in) 6:24 – 6:18 – 6:23 + Every 8 … Continue reading →

Skills testing 1 min max reps of each movement, rest 30 sec. between movements (must be completed in this order with the load prescribed): -DU – 107 -RMU – 12 (7-3-2) -Row for calories – 24 ( tried to stay … Continue reading →

HS warmup + EMOM x 6 25ft HS walk for speed 14-17-17-15-16-19 + EMOM x 10 Odd min – 3 TNG power snatches @ 135lbs Even min – 3 TNG squat cleans @ 135lbs I really do not feel as … Continue reading →