Category Archives: Games Prep

A1 – 1-arm DB hang squat snatch x 4 alternating reps + 1-arm DB power snatch (touch floor between each) x 4 alternating reps @ 70lbs, rest 30 sec The changing hands with the 70 is the tricky part, if … Continue reading →

3 Rounds for time (goal finish of sub 8:30) 12 DB Box Step Ups – 50/hand, 24in 10 TTB 8 Burpee Box Jump Overs – 24in 10 CTB Pull-Ups 12 SA DB Hang PC/J – 50lbs, 6/side 9:04 – not … Continue reading →

Every 6 min x 6 sets 1000m Ass bike 500m row (try to start the sets at the avg pace/round from last week’s tester, and get marginally faster each set from there) 3:36-3:34-3:33-3:28-3:26-3:25 – I didn’t write down the 500m … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm 3 times through I kind of have missed this prep + A1 – Snatch pull x 1.1.1, … Continue reading →

11/21 tttTD (bench/t2B) Well that was humbling – 2 reps away from finishing 185 – my first rep @ 185 felt like a 1RM, and at that point I knew I wasn’t going to be able to hit any big … Continue reading →

warmup series for MU Hip bridge single leg extension x 6/side with hard glute squeeze at top of each rep (https://www.youtube.com/watch?v=mjwrrFzWwcM) Reverse table top plank pressup x 6 with hard glute squeeze at top of each rep (Hollow rocks x … Continue reading →

Throughout this day, my EXTREME tricep soreness either dictated lifting or loading choices I made. I was hoping after a good warm up and some blood flow they would be functional but not as much as I was hoping A … Continue reading →

45-55 min around the world @ 65-70% effort, steady flow from station to station Bike 90 sec 15 russian swings 15 empty bar strict press Bike 90 sec 15 banded pull throughs from sumo stance 10 hollow rocks + 10 … Continue reading →

FE 21.6 row/S2O 188 (tight time cap, so ensure you set a plan/pace ahead of time and try to stick to it throughout) Time splits with rows in parentheses (1:16.7) – 1:36 – (1:18.8) – 1:55 – (1:01.4) – 1:38 … Continue reading →

tttTD (2 parter, AMRAP into ladder) Self inflicted previous night so I knew today wasn’t going to be as smooth as normal. It wasn’t that I had more cocktails then I would at a martini and craft brew gathering, I … Continue reading →