Category Archives: Games Prep
Monday – 7/31/2023
7/31 Mcgill big 3 McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec) Rotating Elbow … Continue reading
Wednesday – 7/26/2023 – Saturday 7/29/2023
7/26 Pec prep/prehab 1. Flat Bench DB Pec Fly into 90/90: 2-3 x 8-12 reps, rest 30-60s. *No tempo just general control over the movement / be easy to load 2. Top Ring Push-up Hold w/ ER: 2-4 sets x … Continue reading
Wednesday 7/19/2023 – Saturday 7/22/2023
7/21 Overlap + Ruck walk 5 miles (conversational effort) 7/22 A1 – Dbl DB bench press (no tempo) x 10 strong reps, rest 1 min70 across – couldn’t have done one more rep on last set A2 – Supinated grip … Continue reading
Tuesday – 7/18/2023
Not cool 7/18 Ruck walk 1.25 mile, conversational done + Row 500m @ 1:58-2:00/500m, rest 120 sec x 20 sets *target staying around 22 strokes/min 1:58.7-1:58.0-1:57.9-1:57.5-1:58.5-1:58.4-1:58.4-1:58.6-1:58.4-1:58.1-1:58.8-1:58.1-1:58.5-1:58.3-1:58.2-1:58.0-1:58.3-1:58.1-1:57.9-1:58.9 + Ruck walk 1.25 mile, conversational done
Friday 7/14/2023 – Monday – 7/17/2023
7/14 Overlap + Ruck walk 4.5 miles (conversational effort) 7/15 A1 – Dbl DB bench press (no tempo) x 8 strong reps, rest 1 min 60-65×2-70 – thank goodness for no tempo or else this wouldn’t have happened A2 – … Continue reading
Wednesday – 7/12/2023
7/12 A – EMOM x 12 min @ 85-90% Odd min – Below knee paused squat snatch x 1 (2 sec pause below knee) Even min – Squat snatch x 1 175×2,180x 4, 185×3 190 for last non pause snatch … Continue reading
Wednesday – 7/5/2023 –
7/5 A – Below knee paused squat snatch x 1/Squat snatch x 1, rest 15 sec between reps and 2 min after set x 6 sets (first 3 working sets @ 78-81%, second 3 working sets @ 81-84%) 165×3-175×2-180×1 – … Continue reading
Friday – 6/30/2023 – Monday 7/3/2023
6/30 Overlap + Ruck walk 3 miles (conversational effort) 7/1 A1 – Dbl DB bench press @ 2121 tempo x 8, rest 1 min 40, 45, 50×2 A2 – Archer pullups x 3/direction, rest 1 min x 4 sets done … Continue reading
Wednesday 6/21/2023 – Monday – 6/26/2023
6/21 A – Below knee paused squat snatch x 1.1 + 2 OHS after second rep @ 42X1 tempo, rest 2 min x 6 working sets (work around 75-80%, pause for 2 sec with bar below knee caps before each … Continue reading
Tuesday 6/20/2023
6/20 Iso ring holds – do 2-3 sets of each, rest as needed Straight arm Bent arm Bottom of 1-arm archer pushups + Row 5 min with display on force curve, 20-22 strokes/min, easy effort + Every 2 min x … Continue reading