Category Archives: Games Prep

5/27 2 Full Rounds: 30 Sec Assault @ 85+% 30 Sec Easy Spin x3 into: 30 Sec Row @ 85% 30 Sec Easy Spin x3 + 2 rounds for time of the 1k/500m (target finish of 7:20 or under) rest … Continue reading →

5/20 2 Full Rounds:  30 Sec Assault @ 85+%  30 Sec Easy Spin  x3  into:  30 Sec Row @ 85%  30 Sec Easy Spin  x3  + 2 rounds for time of the 1k/500m (target finish of 7:20 or under) rest … Continue reading →

5/11 A1 – Bench press – 8,6,6,4,4. rest 90-120 sec 175-185-205-215-220(x3 – was afraid without a spot that fighting for the 4th rep would be a little risky) A2 – Paused front squats – 6,4,4,2,2. rest 90-120 sec. 2 sec … Continue reading →

5/6 2 Full Rounds: 30 Sec Assault @ 85+% 30 Sec Easy Spin x3 into: 30 Sec Row @ 85% 30 Sec Easy Spin x3 + 5 rounds for time 1000m AB 500m row 17:54 – I had a hard … Continue reading →

5/2 A – Mid thigh hang power clean – 2 reps every 30 sec x 12, work on speed/smoothness of turnover, and active catch position with hips. keep these around 135-155 155 B – Push press – 4 sets of … Continue reading →

4/15 Session 1 For time 60 cal row 50 chest to bar pullups 40 1-arm DB OHS @ 70lbs (switch hands every 5) 30 strict HSPU 20 1-arm alternating DB devil press @ 70lbs 18:17 – was passive aggressive on … Continue reading →

PM Every 60 sec until failure 20 DU’s + 1 squat snatch start at 135lbs, add 10lbs/lift, but have someone else do the loading for you if possible 205 – missed 215 twice – lost it forward coming out of … Continue reading →

Sunday Active recovery work KOT protocol + 4 rounds for quality 15 ghd sit ups 12 reverse hyper +  mobility 4/11/2022 A – Power snatch x 1/Snatch balance x 1/Hang Squat snatch x 1 – new complex every 2:30 x … Continue reading →

4/8 EMOM x 16 Min 1 – Back squat x 3 tough reps Min 2 – 50 DU’s Min 3 – 12 1-arm DB thrusters @ 70lbs (switch arms after 6) Min 4 – 3 rope climbs (cap at 45 … Continue reading →

4/3 A. KOT protocol B1. reverse sled drag 100ft B2. reverse hyper, 12 reps x 3 sets C. 30 minute cardio @ EN1/2 pace – off every 3 min to do mobility 4/4 A1. Front rack cyclist Squat @ 3230 … Continue reading →