Category Archives: Games Prep

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 →

AM “Other CF Total” 5 min clock for each, 1 min transition, as many attempts as needed Bench Press OHS Power Clean 235-235-245 – if I had a spotter I would’ve had the confidence to put more on the bar … Continue reading →

Not feeling great today, my early day and haven’t adjusted to daylight savings time change of winding down at night yet. Going to meditate a little tonight and really try and get dinner earlier so the wind down process can … Continue reading →

4 sets 400m run, directly into 15-12-9 reps each Row Ski AB rest 5 min bt sets each 10:33 – 10:41 – 10:26 – 10:24 – felt good to run (but calves are pretty sore (Wednesday) – just pushed the … Continue reading →

Today was a tough day to get a double in but I made it work. And was pretty good to have to get the work in when I was feeling a little off from the time change and tired. A … Continue reading →

A. Deadlifts 4,4,2,2,1. rest 3 min, building, but leave some in the tank 315-325-355-375-405 + 4 sets for times 6 DL @ 315lbs 8 dbl DB box step overs @ 35/hand 15 GHD situps rest walk 2-3 min bt sets … Continue reading →

3 sets Reverse bear crawls with banded KB drag x 50ft 1-arm KB high windmills x 4/side Teacup change plate rotations x 3/direction/side Active arch/hollow hang from bar x 3 iterations for control (https://www.instagram.com/p/Bj-ibFuHVXC/) rest as needed done + High … Continue reading →

AM intent of this session is NOT speed, its mindful breathing and volume work at low intensities. ensure you treat it as such, should be at conversation effort throughout. Reperfusion session 3 min bike @ 75% 2 min row @ … Continue reading →

10 min @ warmup pace 10 cal bike 8 wallballs 3 strict pullups 3/direction cossack squat 25lb wall ball – strict pull ups feel like it starts to warm up my elbow a little so will have to remember that … Continue reading →