Category Archives: Games Prep

Bike 7 min @ cruise effort rest 2 min while you accumulate 18-22 GHD situps Bike 6 min @ high aerobic effort rest 2 min while you accumulate 18-22 GHD situps Bike 5 min @ tough effort rest 2 min … Continue reading →

AM Row 1k @ 85-88%, rest walk 45 sec x 2 rest walk 5-6 min x 2 (4k total, keep all intervals within 3 sec finishing times) 3:33.4 – 3:33.6 ——- 3:33.5 – 3.35.1 – it might seem as if … Continue reading →

Clean grip deadlift from 2in deficit x 3, rest 2 min x 4 275-295-315-345 + For time 60-40-20 row cals 30-20-10 deadlifts @ 225lbs 15-10-5 BBJO @ 30in 14:20 – first row was done in 2:48 – had a semi … Continue reading →

Squat snatch – build to a single @ 200+ for the day, keep it fast, work on staying over the bar a little longer through second pull and getting a good leg drive at the top 210 – I hit … Continue reading →

Front rack walkouts – 8 sec tough hold, new set every 2 min x 4 (overload compared to target for front squat double to come) 345 on the bar, might have been a bit of over reaching but it was … Continue reading →

Bike 6 min @ cruise effort rest 2 min while you accumulate 15-20 GHD situps Bike 5 min @ high aerobic effort rest 2 min while you accumulate 15-20 GHD situps Bike 4 min @ tough effort rest 2 min … Continue reading →

AM Mcgill big 3 + 3x through, not for time Quadruped hip CARs x 2/side, slow and controlled Quadruped rock backs with some controlled pelvic tilts at end range x 5-6 Adductor dips from half kneeling x 5-6/side, hold rig/support … Continue reading →

Today I am filled with low mental energy and disappointment, I know I deserve to be in the top echelon of masters athletes, but at times there have been struggles of game time/first time execution. Yesterday I had a plan, … Continue reading →

Row 5 min easy, 20 s/min or less It is definitely hard to slow the pace down when you are used to such a cadence + Ido Portal squat routine, in full done + Row 2k, rest 1:1 Row 1k, … Continue reading →

3/22/2021 3-2-1 min on each machine, easy effort Row/ski/bike Played the fish game on the first ski – i did much better on ski erg than I ever do on rower. + 8-12 min, steady effort 3 inchworms 5 kang … Continue reading →