Category Archives: Games Prep

A – 1 strict MU + 3 kipping MU – 3 sets, rest as needed B – 5 strict HSPU + 10 kipping HSPU – 4 sets, rest as needed Video is of 2nd set of muscle ups and 3rd … Continue reading →

Today was the day I have more company coming in so I knew I would get my session in just had to be early. I chose to sleep in a few extra minutes, knew this would sacrifice the ideal warm … Continue reading →

Run warmupBasic Blood Flow/Prep: Easy Walk/Jog 400m  + Stationary:  Banded lateral monster walk x 8/direction Seated Hip Rotations; 8/leg  Leg Swings; 10 forward/leg, 10 side/leg  Side to Side Lunge; 10/leg  Forward/Back Line Drills; 20 reps  Side to Side Line Drills; … Continue reading →

A – Squat snatch doubles – new set every 90 sec x 10 (start at 155, build every 2 solid makes)155-165-175-185-190-195(2 sets)-200(2 sets)-205 1 miss  B – Front squat x 3/Split jerk x 1 – 6 working sets, rest 2 … Continue reading →

Cascade classic workout #6 222 My mini goal that I had was to do all c2b unbroken. 9 isn’t a huge obstacle and probably could’ve score slightly better by breaking them up. I took a rest walk to the bar … Continue reading →

Cascade classic 5a & 5b 9:32 20 muscle ups  1 miss and left one on the table.  Steady movement on couplet, pretty happy with the 20 muscle ups in the shorter period of time. 3 on first set and 2’s … Continue reading →

For time Row 250m Squat snatch ladder – 1 rep at 155/165/175/185/195 2:54 Snatches actually felt better here than in warm up, row pace was @ 1:34 + For time AB 30 cals Squat clean ladder – 1 rep @ … Continue reading →

12 min ski @ 2:12/500m pace 2:11.8/500 – 2730m avg heart rate 136 + 12 min easy movement Tall kneeling KB halos x 4/direction KB around the worlds x 4/direction Judo roll x 2/side (shoulder roll) Dead hang to inverted … Continue reading →

AMRAP 60 min @ EN2-3 effort Row 250m @ 2:00/500m pace Banded straight arm PVC lat pulldowns with shoulders down and back and rib cage down 5-6 Supinated grip foot assisted hang x 20 sec with full breaths AB 90 … Continue reading →

A – Mid thigh hang power snatch – 1 rep every 30 sec x 15 @ 165-175165 across  Not all reps felt crisp from mid thigh, but overall moved the barbell with ease B – Back squat 3×3 @ 84%, … Continue reading →