Category Archives: Games Prep

Day 1 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 … Continue reading →

Day 1 A – EMOM x 6 – 5 jumping back squats for height with empty bar or very light load 75 B – 1-arm KB swing into bottoms up overhead hold x 2 sec/rep x 6 reps/side, rest 15 … Continue reading →

Still owe last weeks sessions Day 1 A – Paused front squats @ 25X2 tempo x 4, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set) 185-205-215-225 – … Continue reading →

Day 1 A – Paused front squats @ 23X2 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set) 165-185-195-2015-215 (did an extra set as didn’t … Continue reading →

Day 1 (squat deload) A – Front squats – 6 sets of 3 @ 50-60%, rest 2 min, same load across, focus on quality positions and good speed 175 across B – 1-arm Bottoms up KB overhead presses from standing … Continue reading →

Day 1 A – Front Squat @ 50X2 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set) 210 – i was still feeling pretty smoked from the … Continue reading →

2 minutes to complete each machine task and clean reps and rest the remainder of the 2 min window. 2 min window to complete 21 row cals 5 power clean @ 155 2 min window to complete 18 bike cals … Continue reading →

Day 1 A – Front Squat @ 40X1 tempo x 6, rest 2 min x 4 sets (accumulate all working sets within a 20lb window from last week’s last set) 215 – 225×3 – felt mcuh stronger so i’m sure … Continue reading →

Day 1 (squat strength) A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set) 185-205-215-225 – this tempo was definitely … Continue reading →

Day 1 EMOM x 18 Min 1 – 30 sec AMRAP empty bar hang muscle clean + strict press Min 2 – 30 sec AMRAP empty bar OHS Min 3 – 30 sec AMRAP R-arm javelin press, empty bar Min … Continue reading →