Category Archives: Games Prep

12/20 (cyclical intensity) 2 sets for times 50 cal row 50 cal ski 50 cal echo *start second set at the 15 min mark on running clock 7:28 – 8:17 – i still do not feel great. So much congestion … Continue reading →

WICC debrief Workout #1 – bb complex and wall walk – 5 + 7 – I had a couple of mini goals here. They were either two always do 2 in a row fast and quick, even if i took … Continue reading →

12/10 Bench press 5 sets of 8, rest 2 min, same load across 185 + Front squat 5 sets of 6, rest 2 min, same load across 235* – did my first 2 sets at 245 and didn’t feel like … Continue reading →

12/5 Snatch waveload 1 rep each @ 145-155-165, rest 2 min after wave 1 rep each @ 155-165-175, rest 2 min after wave 1 rep each @ 165-175-185, rest 2 min after wave x 3 full waveloads (27 working reps) … Continue reading →

11/29 3 sets Wall facing tucked HS hold WITH chin tucked x 20 sec ( https://www.youtube.com/watch?v=vGJdIA5au2s ) Towel between feet tucked HS kickups to wall x 3 reps ( https://www.youtube.com/watch?v=dZXCmJ1As6M ) 40ft plank walk with feet on slider/towel (try to … Continue reading →

11/28 Snatch: Build to tough single in 8 min or less, no misses!  205 – very pleased with this as it’s good practice to get to a “heavy” load quickly, but also pleased because I felt like my back was … Continue reading →

11/21 A. Snatch: 3,3,2,2,2; rest 2 min – 65,68,70,70,70% 1RM Sn 145-150-155 B. CJ: 4 singles; rest as needed – 80,83,83,83% 1RM CJ 215-225×3 – something just felt off, rack position was a struggle, overhead didn’t feel great or smooh … Continue reading →

11/18/2022 Paused squat cleans – 1 rep every 60 sec x 3, rest 3 min x 4 sets  *pause at mid shin for 2 sec before completing the rep 230-245-250-255 – was afraid that i got too aggressive on set … Continue reading →

11/15 HSW skill 50ft bear crawl with straight legs and straight arms 50ft crab walk, try to keep hips high 50ft inch worms, arms straight throughout 50ft walk with swing into handstand done + For time 7 ring MU, rest … Continue reading →

11/9 Every 4 min x 4 sets (2 of each) Odd sets – 20 cal echo bike + AMRAP RMU to 3 min mark Even sets – 20 cal ski + AMRAP HSW 25ft increments to 3 min mark RMU … Continue reading →