Author Archives: admin

(include the rolling scap circles into kip into C2B again as an additional warmup drill) A – For time – 1-2-3-4-5-6-7-8-9-10 unbroken C2B pullups 2:42 I started the set of 7 somewhere around the 57 second mark. Felt the fatigue … Continue reading →

AM Bike 90 sec450+ watts, rest 30 sec 15 C2B pullups, rest 30 sec 3 squat cleans @ 235-255lbs, rest 3 min x 2 sets @255 C2b are coming around nice. Bike was solid and stayed around 480 for the … Continue reading →

EMOM x 4 3 pressing snatch balances @ 95lbs + EMOM x 4 2 heaving snatch balances @ 135lbs + EMOM x 4 1 snatch balance @ 175lbs + EMOM x 5 1 squat snatch (take some risks this week … Continue reading →

Row 2 min @ 1:43/500m pace, directly into AMRAP 4 min 8 kipping HSPU 8 toes to bar 24 DU’s (rest 6 min) Row 2 min @ 1:43/500m pace, directly into AMRAP 4 min 3 ring MU 6 shoulder to … Continue reading →

I was super strapped for time today, so I couldn’t dick around much for warm up at all. After general specific warm up had to warm up all movements concurrently. With the strapped time and sense of urgency, it turned … Continue reading →

A – Heavy KB rotational deadlifts x 20 (10/side), rest 2 min x 4 100 B1 – Ring MU transition x 4/Ring MU x 2/Strict dips x 8, rest 60 sec Last set my grips completely slipped off so did … Continue reading →

90 sec bike @ 400+ watts, rest 15 sec 2 rounds for time of 10 deadlifts @ 225 10 toes to bar rest 2 min x 3 sets 1:34 1:39 1:32 Of course better than last week. Bike time and … Continue reading →

EMOM x 5 3 pressing snatch balances @ 95lbs Easy but good + EMOM x 5 2 heaving snatch balances @ 135lbs This was solid and good + EMOM x 5 1 snatch balance @ 175lbs Took me a bit … Continue reading →

AB 2 min @ 450 watts, directly into AMRAP 4 min 6 strict press @ 75lbs (1 sec hold overhead each rep) 6 dbl KB hang snatch @ 45/hand 5+6 No access to 45 so had to use 53’s, don’t … Continue reading →

Listened to the podcast with you and Kyle today, and much of it deeply resonated with me. The way you spoke on your relationship with pain and what are you afraid of was exactly what I needed to hear. Often … Continue reading →