Category Archives: Games Prep

5/29 Front rack prep x 2 sets Blocked thoracic extensions x 5 reps (GHD/medball) Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles … Continue reading →

5/22 Front rack prep x 2 sets Blocked thoracic extensions x 5 reps (GHD/medball) Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep Lat/teres stretch with racked BB x 5 reps/side, controlled breath cycles … Continue reading →

5/20 1 set, rest as needed Tall kneeling thoracic extensions against wall x 3-4 reps with 3 breath cycles/rep 2-way half kneeling thoracic rotations against wall x 3 ‘reps’/side 1-arm KB snatch to high windmill x 3 reps/side first time … Continue reading →

5/19 EMOM x 9 (warmup) Min 1/4/7: 30 sec Row + 15 sec Ski Min 2/5/8: 15 sec Ski + 30 sec Bike Min 3/6/9: 45 sec run, getting faster each round + 2 sets 50 cal row (work to … Continue reading →

5/18 Part 1 Front rack prep x 2 sets Blocked thoracic extensions x 5 reps (GHD/medball) Undergrip PVC stretch x 5 reps with controlled breath cycles at end range each rep Lat/teres stretch with racked BB x 5 reps/side, controlled … Continue reading →

5/5 Part 1 Rope climb tech work – 5-6 min Can get touches tomorrow with workout 1 prep + Deadlift warmup – build to a single @ 9/10 RPE, as moving well for the day, no big grind. Picture leaving … Continue reading →

5/1 Thorough upper body warmup Stand alone rmu felt good and felt like the warm up had me really prepped.  + For time @ strong effort 1-2-3-4-5 reps each Ring MU Snatches @ 155lbs In the round of 3 I … Continue reading →

4/28 EMOM x 9 (warmup) Min 1/4/7: 30 sec Row + 15 sec Ski Min 2/5/8: 15 sec Ski + 30 sec Bike Min 3/6/9: 45 sec run, getting faster each round + 3 sets 60 cal row (work to … Continue reading →

4/25 Thorough upper body warmup + EMOM x 20 (4x through) 1 – 4 ring MU/7 bar MU (alternating rounds) 2 – 4 elevated wall walks (step onto plates at the top of each rep and hold for 2 sec … Continue reading →

4/21 EMOM x 9 (warmup) Min 1/4/7: 30 sec Row + 15 sec Ski Min 2/5/8: 15 sec Ski + 30 sec Bike Min 3/6/9: 45 sec run, getting faster each round + As bad as I felt today and … Continue reading →