Category Archives: Games Prep

A – Power clean – 1.1.1 x 4, rest 8 sec/2 min 235-240-245-255 Barely made 3rd rep on the last set. B – Power clean x 10 @ 175lbs + Front squats x 10, rest 4 min x 2 sets … Continue reading →

15 min power work (*include 5-8 reps of slam balls, vertical throws, AB sprints, Ski erg Sprints, Etc. Get your CNS really fired up.) This was really good – should’ve got more aerobic build up in too + Open workout … Continue reading →

A – Banded speed deadlifts – 3 reps EMOM x 8 (moderate load, good speed) 185 B1 – 8-10 strict HSPU, rest 15 sec B2 – 12-14 kipping HSPU (open standard), rest 3 min x 4 sets 10-10-8-8 14-14-14-13 C1 … Continue reading →

Had a great warm up and some really good db skill exposure and was hyper focused on prepping for the conditioning piece that when I looked back at the day and was pretty close to forgetting about A & B. … Continue reading →

AB 6 miles, steady and sustainable thoughts this was never going to end + 8 min steady movement 20 sec slow arch/hollow iterations on bar 20 sec belly to wall HS hold with steady breathing 20 sec hollow rocks 20 … Continue reading →

AM Row 4 min easy + Row 3 min moderate + Row 2 min @ 2k pace (rest to recovery between each) + Row 1k in 3:45-3:50, rest 30 sec Row 1k in 3:40-3:45, rest 30 sec Row 1k in … Continue reading →

EMOM Min 1 – 6 fast burpees Min 2 – 6 1-arm russian swings (3/side) Min 3 – 6 sec HARD AB rest walk 3 min x 3 times through + 3 rounds @ 88% 12 1-arm alternating DB snatches … Continue reading →

A1 – 8 TNG deadlifts @ 295, rest 20 sec A2 – 8 strict HSPU, rest 15 sec A3 – 12 kipping HSPU (open standard), rest 3 min x 4 sets Felt good with all of this. Deadlifts felt fast, … Continue reading →

DB skill exposure (low volume work in each pattern, just get some exposure) Dbl DB deadlifts Single DB alternating power and squat snatches Single DB same side TNG power and squat snatches Dbl DB power cleans and hang power cleans … Continue reading →

4 rounds, keep effort high across without needing to slow the pace Row 60 cals 30 box jump step downs @ 24in 15 burpees lateral over erg 3:28.1-3:15r 3:40.7-3:40r 3:34.2-3:13r 3:26.2 26:20 I set the rower up to countdown cals … Continue reading →