Category Archives: Games Prep

4/12 2 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 flexion … Continue reading →

4/10 A – Double barrel front squats 8 sets of 4, build from last week, rest 2-3 min 195x 3 205 x 4, 215 x 1 – 205 was very manageable but that last set at 215 was a grind … Continue reading →

4/5 2 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 flexion … Continue reading →

4/1 Class overlap + 25 min zone 2 bike erg Fun little emom with michelle – really grindy on the front end but worked on speed and turnover in the back end EMOM x 35 1st – 15 ski cals … Continue reading →

3/29 Did early – had a busy day and everything was just as hard today as it was last week. Its still the exhale, however this week, i was better at tolerating being uncomfortable during that exhale. Last week would … Continue reading →

3/27 A – Double barrel front squats 6 sets of 6, build as you go, rest 2 min 155-175-185-190-192-194 – the 30sec less rest made a huge difference and i really felt it going from the 2nd and 3rd sets … Continue reading →

3/25 Class overlap For time 50 ski cals 80 box jump over @ 24” 60 deadlift @ 135 50 bike erg cals 40 lateral burpee over bar 20 front squat @ 135 50 row cals 20:07 – really wanted sub … Continue reading →

3/22 2 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 flexion … Continue reading →

3/20 2 min row @ 80-85%, 20-22 strokes/min, into AMRAP 2 min 6 lateral burpees over erg 6 dbl DB thrusters @ 50lbs per hand 36 DU’s (rest 2 min) 2 min ski @ 80-85%, 36-38 strokes/min, into AMRAP 2 … Continue reading →

3/15/2023 1-arm landmine overhead press from half kneeling @ 31X1 tempo x 6/side, rest 45-60 secbt arms x 4 sets (some light loading through a controlled angle of shoulder flexion) +20 + 1-arm landmine meadows row @ 31X1 tempo x … Continue reading →