Category Archives: Games Prep

A – Hang Clean – build to a 3RM 275 Spent a ton of extra reps here because I wasn’t sure where I was going to be. squatting felt realky good, felt strong out if the hole until 270, thats … Continue reading →

A1 – Wtd dips @ 21X2 x 1-2, rest 90 sec 88 x 2 across Shoulders are pretty tired today. After 2nd set when I realized I was not going to be able to do 3 reps started doing a … Continue reading →

AM Row 1400m @ Z2, rest 2 min off rower x 4 Knees felt a little irritated starting the day but after this am row session and good blood flow that felt much better for the rest of the day. … Continue reading →

Really good squatting day/knees felt really good. Pull ups were another story. A – Hang Squat clean – 8 singles, rest as needed. start at 235 and build with each make 235-240-245-255-265-275x-275-280 + B – Concentric only front squats – … Continue reading →

AM 30 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, lizard walk, ostrich walk, bear crawl, etc) Done PM A – Squat Clean from high blocks – 1.1 x 6 sets, … Continue reading →

AM  Bike 4 min @ 85%, rest walk 1 min x 4 sets Done PM A – Back Squats – 8 sets of 3 @ 82%, rest 2 min 305 Have not felt very strong on my back squats lately. … Continue reading →

A1 – Wtd dips @ 21X2 x 2-3, rest 2 min 3 on first 3 sets @ 68-70-85, 105 x 2 reps Would’ve started much heavier had I known I could’ve moved 105 at tempo A2 – Hand over hand … Continue reading →

AM Row 1200m @ Z2, rest 2 min off rower x 4 Done PM A – Hang Squat snatch x 1/Snatch balance x 2, 6 sets, rest 90 sec. 3 sets at 145, 3 sets at 150-155. still hold bottom … Continue reading →

A – 3 pos hang squat clean (high hang, mid thigh, below the knee). 1 complex every 90sec x 6, build every 2 sets 225-245-255 Was afraid that I made too aggressive of a jump after the first 2 sets, … Continue reading →

AM 25 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, lizard walk, ostrich walk, bear crawl, etc) Done – good stuff + PM A – Squat Clean from high blocks – … Continue reading →