Category Archives: Games Prep

9/1 A1 – Circling GHD hip extensions x 5/direction A2 – Twisting GHD sorenson hold x 5/direction A3 – Hip blocked GHD back extensions x 5 slow reps A4 – Reverse leg lifts from bench with mini band around ankles … Continue reading →

8/30 (compete overlap, CF focus) A. Power Snatch + Hang Squat Snatch + Squat Snatch: 5 complexes @ 95-115lbs; rest 60-90 sec b/t sets – breathing/cycling focus 115 – felt really good today, been focusing on foam rolling/opening up my … Continue reading →

8/28 A – Paused front squat – 1 rep every 60 sec x 15 *3 sec dead stop pause in the bottom of each. build in load every 5, keep speed high and work on posture 165-185-195 – was so … Continue reading →

8/16 Pec Rehab 1. Push-ups – variation on hand placement: 2-4 x 60s AMRAP, rest as needed. *Reps do NOT need to be UB, just play with different hand positions so we can make sure we are getting different joint … Continue reading →

2 rounds, continuous effort Ski 250m @ steady effort (around 1:52-1:55/500m) 8 PC/PJ @ 115lbs 3:21 – tng the first round but did a mix in the 2nd round. + (rest to recovery) 2 rounds, continuous effort Row 250m @ … Continue reading →

8/11 Overlap + Ruck walk 6 miles (conversational effort) Did not get full 6 miles in, only had time for about 45 minutes 8/12 3 sets for max reps: AMRAP UB Strict Wall Facing HSPU’s 10-8-6 Rest 30 sec AMRAP … Continue reading →

8/9 Pec Rehab 1. DB Bench (2020): 2-3 x 10-12, rest 2 minutes. 2. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s. *Light loading / sub 10# db 3. Bottom of Ring Push-up Hold (as … Continue reading →

8/7 A – Find a strict press 3RM 157 – almost made a huge booboo….misloaded the bar on one side and it completely messed me up, and with such a smaller margin for error on a strict press i was … Continue reading →

8/2 Pec Rehab 1. DB Bench (2020): 2-3 x 10-12, rest 2 minutes. 2. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s. *Light loading / sub 10# db 3. Bottom of Ring Push-up Hold (as … Continue reading →

8/1 5 min easy row warmup + 9 alternating sets, new set every 90 sec Sets 1-4-7: Row 15 cals Sets 2-5-8: Row 17 cals Sets 3-6-9: Row 19 cals Will update the row times at some point tomorrow when … Continue reading →