Category Archives: Games Prep

7/26 12 cal bike erg  10 Hang Power Clean @ 95lbs 48 DU’s  12 cal bike erg  Rest 2min x 3 Rounds @ fastest sustainable pace possible 1:38–1:34–1:40 – only had access to echo bikes today so did 9 echo … Continue reading →

7/22 Thoracic prep (your choice from drills that have worked best) + Shoulder strength Support pike slide 3 sets of 3-4 reps – https://youtu.be/hCscG9mhXHE?t=332 , try to get feet to ‘float’ at the top Parallettes on boxes pike raise 3 … Continue reading →

7/17 A – Floating squat snatch doubles, rest 2 min x 6 sets,  Finished at 180 and had a mini scare on that set, standing up from the squat I felt a little something funky in the same shoulder, my … Continue reading →

7/16/2024 Freestanding HS holds – new attempt every 60 sec x 5-6 to try to establish a good time (4×4 box) 10sec and did get some time under tension with some wall facing drills after.  + Every 90 sec x … Continue reading →

7/12 *rest between EMOMs as needed I did this on Saturday, saturday turned into a double because on friday I had a chance to do a swim workout at a friends and added 90 more burpees into that day and … Continue reading →

7/8 Thoracic prep (your choice from drills that have worked best) + Shoulder strength Support pike slide 3 sets of 3-4 reps – https://youtu.be/hCscG9mhXHE?t=332 , try to get feet to ‘float’ at the top Parallettes on boxes pike raise 3 … Continue reading →

Day 1 Thoracic series, 4x through, rest as needed Kneeling Thoracic flow rotation against wall x 3 ‘reps’ direction Single and double arm foam roller roll outs x 5 reps/variation ( https://www.instagram.com/p/BzepacXlRK1/?igshid=1x4wpdhg7m8s8&img_index=2 ) Active arch body hold from GHD x … Continue reading →

Day 1 100 cal echo, progressive intensity, faster every 30 cals, open it up last 10 8:01 + Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 7 breath cycles with arms extended, and 7 breath … Continue reading →

100 cal echo, progressive intensity, faster every 30 cals, open it up last 10 + Positional breathing from Piked HSPU position (toes on box, hips above shoulders). do 5 breath cycles with arms extended, and 5 breath cycles with head … Continue reading →

Day 1 3 sets 3 min row @ 2:00/500m pace, directly into Quadruped positional breathing with forearms on ground x 4-5 breaths @ 3152 tempo. push into protraction and slight thoracic flexion, and try to push arms into more shoulder … Continue reading →