Category Archives: Games Prep

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 →

Day 1 3 sets, challenge loading on the muscle snatches by the end 2-3 below knee hang muscle snatch 2-3 above knee hang power snatch 2-3 high hang squat snatches (like a hip snatch almost) 2-3 heaving snatch balances (no … Continue reading →

Day 1 3 sets, adding moderate load to bar each set 2-3 snatch grip deadlift/RDL (make it a bit more hamstring focus than usual, but not a pure RDL) 3-4 above knee hang power snatch 2-3 pressing snatch balances (no … Continue reading →

Day 3 Tabata intervals, 20 sec on 10 sec off x 6 rounds Station 1 – Heavier cable DU’s Station 2 – Wallballs Station 3 – Hand release pushups Station 4 – Strict wide grip pullups Heavy cable reps – … Continue reading →

Day 1 3 sets 5-6 65lbs BB high hang muscle snatch 5-6 65lbs BB low hang muscle snatch 5-6 65lbs BB BTN snatch grip push press 5-6 65lbs BB OHS @ 3221 tempo + 3 sets 5-6 65lbs BB hang … Continue reading →

Day 1 3 sets 5-6 empty BB high hang muscle snatch 5-6 empty BB low hang muscle snatch 5-6 empty BB BTN snatch grip push press 5-6 empty BB OHS @ 3221 tempo + 3 sets 5-6 empty BB hang … Continue reading →

AM 5 sets Row 500m @ 1:46-1:48/500m, rest to 2 min mark 25 wallballs AFAP @ 30lbs to 10ft rest 3 min bt sets Rows – 1:47 – 1:47.1 – 1:47.5 – 1:47.4 – 1:47.4 WB- 49-46-46-46-48 I needed a … Continue reading →

AM Every 6 min x 4 sets 50 heavy cable DU’s 15 power snatches @ 95lbs 30 GHD situps 5 power snatches @ 155lbs 15 bar facing burpees (keep a good turnover here, chest to ground quick in that pseudo … Continue reading →