Category Archives: Games Prep
Friday 5/31/2023 – Monday 6/5/2023
5/31 A – Front squat waveload – 5,3,1,5,3,1. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 225-245-275-245-270-305-315 … Continue reading
Friday 5/26/2023 – Monday 5/29/2023
5/26 Overlap + Zone 2 volume 5/27 PT work (external rotation isometric, wall slides, abduction isometrics) + EMOM x 8 Odd min – 30 sec toes to bar Even min – 30 sec burpees to Touch Bar 18-15-14-11(7/3/1) _______11-10-10-10 – … Continue reading
Wednesday – 5/24/2023
5/24/2023 A – Front squat waveload – 6,4,2,6,4,2. rest 3 min bt sets (goal will be to get heavier each set inside of a wave, but also to build in load for each corresponding set on the second wave) 205-245-275-225-265-300 … Continue reading
Wednesday 5/17/2023 – Monday 5/22/2023
5/17/2023 Power clean – 1.1.1 x 4, rest 8-10 sec bt reps, 2 min bt sets 205-225-235-240 + Dbl KB front rack wall sit x 25 sec, rest 1:35 x 5 sets Did 35/hand the first 3 sets and dropped … Continue reading
Saturday 5/13/2023 – Monday 5/15/2023
5/13 PT work (external rotation isometric, wall slides, abduction isometrics) + A1 – Iso pin press x 15 sec of hard contraction, rest 15 sec A2 – Bamboo bench press x 10, rest 2 min x 4 sets Done – … Continue reading
Wednesday 5/10/2023 – Friday 5/12/2023
5/10 10 min echo @ 55-58RPM watts, steady + 12 min easy movement Light KB arm bar x 3/side (adjust ROM as needed to get a little stretch/activation without overdoing things) Front plank with circling hands on low rings x … Continue reading
Tuesday – 5/9/2023
5/9 5 min row with display on force curve + For time – 2.5km row at 0:00 – 20 cal bike erg at 3:00 – 20 cal ski at 6:00 – 15 cal bike erg at 9:00 – 15 cal … Continue reading
Monday – 5/8/2023
5/8 A – Double barrel front squats 8 sets of 4, all sets heavier than week 3 (4/10), rest 2 min 200×3-209×3-215×1-225×1 When does it end?????? And at least on week 3 I had 2-3 min rest. I had to … Continue reading
Wednesday 5/2/2023 – Saturday 5/6/2023
5/3 *same as last two weeks Ring pushups @ 21X1 tempo x 5-6, rest 30 sec Inverted BB rows with hands at chest to bar width – 5-6 reps @ 21X1 tempo, rest 30 sec Belly to wall HS hold … Continue reading
Tuesday – 5/2/2023
45 min around the world, easy effort 2 min bike spin 2 TGU/arm (light) 3 supine leg whips/side 2 min bike spin 4 1-arm russian swings/side 5/side crossunder alternating lunges with light goblet hold At this moment I think i … Continue reading