Category Archives: Games Prep

6/13 Gait prep + 3 min bike + 3 min easy jog + Any other mechanical warmup needed + Every 12 min x 3 sets Run 2k @ 10k ‘effort’ 11:17—-11:11—-11:20 – did had to take a bigger break between … Continue reading →

6/10 Every 5 min x 4 sets Row 40 cals @ 1200 cal/hr, into Set 1: 30 GHD situps Set 2: 20 PC/PJ @ 115lbs Set 3: 10 ring MU Set 4: 100ft HSW 3:26 — 3:42 — 4:49 — … Continue reading →

6/6Gait prep+3 min bike + 3 min easy jog+Any other mechanical warmup needed+AMRAP 28 minRun 400m @ 1 mile effortEcho bike 2 min @ max recoverable paceBack at original running location with a turnaround, not exactly sure the distance but … Continue reading →

6/2 Burgener snatch warmup – perform 3 reps of each movement with a light BB 3 dip drive 3 high pulls 3 muscle snatches 3 OHS 3 hang squat snatches 3 low hang squat snatches 3 sets up to 75 … Continue reading →

5/30 Gait prep + 3 min bike + 3 min easy jog + Any other mechanical warmup needed + AMRAP 24 min Run 400m @ 1 mile effort Echo bike 2 min @ max recoverable pace *this should be some … Continue reading →

5/26 Burgener snatch warmup – perform 3 reps of each movement with a light BB 3 dip drive 3 high pulls 3 muscle snatches 3 OHS 3 hang squat snatches 3 low hang squat snatches Done – and I always … Continue reading →

5/19 Burgener snatch warmup – perform 3 reps of each movement with a light BB 3 dip drive 3 high pulls 3 muscle snatches 3 OHS 3 hang squat snatches 3 low hang squat snatches + A – Power snatch … Continue reading →

4/22 Gait prep + Easy 3-4 min jog + Additional mobility as needed + Every 13 min x 3 Run 2k *6k total, denser and slower pace I kind of fucked up the progression here, my knee had been feeling … Continue reading →

4/15 Gait prep + Easy 3-4 min jog + Additional mobility as needed + Run 1000, rest 2 min 5:15 — 5:18 — 5:12 Run 750, rest 1:30 3:46 — 3:45 — 3:47 Run 500, rest 5 min x 3 … Continue reading →

4/11 A. Front Squat: 3×3 and 3×2, rest 3 min 245—255—260—265—275—275 B. DB Goblet Squats – 3 sets of 18 @ 75-85lbs, rest 90 sec Die to some cleaning and maintenance at my regular Friday gym location I had to … Continue reading →