Author Archives: admin

EMOM x 10 Odd min – Paused squat snatch x 1 Even min – Squat snatch x 2 (paused rep = 2 sec pause below knee. use same load for both parts, not maximal, tech work) 155 – these felt … Continue reading →

2 min window: 12 Thrusters @ 135lbs 6 Power Snatch @ 135lbs AMRAP BMU *1 min rest 2 min window: 12 Thrusters @ 135lbs 6 Power snatch @ 135lbs AMRAP BFB *1 min rest X2 6-3-1-dnf This workout kicked me … Continue reading →

4 sets 400m run, directly into 18-15-12 reps each Row Ski AB rest 5 min bt sets each 9:02 8:44 – pushed the bike a little harder and tried to tighten up transitions 8:47 8:44 + Face up GHD plank … Continue reading →

A – 1-arm DB strict press – find an 8RM for each arm from standing left arm = 55 x 8, 50 x 4 Right arm = 65 x 8, 70 x 5 B – BB push press – find … Continue reading →

A – Plyo/Bracing Warm-Up: Do a mix of some reverse throws, rotational throws, hardstyle planks, A/B Sprints, and some broad/box jumps B1 – Crossover Stride Jumps: 3-5 reps/side, rest 30 sec B2 – Double Scissor Jumps: 3-5 reps/side, rest 30 … Continue reading →

Light 400m jog, directly into 15-12-9 cals each Row Ski AB rest 5 min x 3 sets 6:15(???) 6:39 6:37 + Sled drag 1000m (sled + 90lbs) – walking effort, constant movement Had to do this in 2 sessions, didn’t … Continue reading →

Squat snatch x 1 EMOM start at 135, add 10lbs/make through 165, then 5lbs each make from there 210 (had 215 overhead, then my elbow broke just a little and knew it wasn’t worth trying to fight to save it) … Continue reading →

AMRAP 12 min 12 1-arm DB hang clean and jerk @ 50lbs (6/side) 9 chest to bar pullups 6 BBJO 30in 6+11   The good – tried to mentally run some numbers for myself here and assumed each round for … Continue reading →

A1 – Candlestick Rolls: 5-7 reps – Hands at hips, not over head, Rest 20-30 sec I had a hard time staying compressed and not using my hands for momentum A2 – Kip Swings w/ Towel: 5-6 reps – focus … Continue reading →

EMOM x 12 Odd min – 1 paused squat snatch Even min – 2 squat snatches (same bar load for both) 175 At times the paused felt better than the standard, so I started slowing down my first pull to … Continue reading →