Category Archives: Games Prep

tttTD (row/burpee/db snatch/BMU) – let me know if anything from this feels/seems sketchy ahead of time so we can adjust 15 burpee 12 wall ball 9 ttb 3+27 (row @ 3:23) Although the full version was pretty tough this was … Continue reading →

7/19 A1 – Snatch pull x 2-3 @ 185-205, rest 15 sec 3 reps across – 185-195-205 A2 – Slam balls x 4 hard reps, rest 15 sec Adjusted to dynamic seated box jump – didn’t not have access to … Continue reading →

Shoulder series for exploration of pain  Mini band scap activation series Only the movements in elbow flexion created discomfort teacup rotations with change plates, 3/direction/arm Surprisingly this didn’t create major discomfort and was actually better the 2nd time through. And … Continue reading →

(Outdoor tester, weather permitting) + For time Road bike 10 miles Outdoor run 3 miles 57:49 Ummm, is this my punishment for hurting my shoulder? If so it’s time to bomb proof that thing, or get a bionic arm and … Continue reading →

90 sec progressive intensity row, start at 1:50 and end around 1:35, directly into 10 1-arm KB front rack squats @ 53lbs (5/side) 10 1-arm KB russian swings @ 53lbs (5/side) 10 lateral box jump overs @ 20in rest walk … Continue reading →

Banded hamstring pulldown progression (do 3 sets of 10-12/leg, find an appropriately challenging variation from this series for this week – https://www.youtube.com/watch?v=XWs9Kyg6nFM) Did more than just one, did a couple extra exercises here + Single leg bridge from low box … Continue reading →

A – 20 power snatch AFAP in sets of 5 unbroken @ 115lbs 1:19 (leg drive felt like it became the major limiting factor here) B – Squat clean and jerk; 6 singles @ 215-230, minimal rest bt reps to … Continue reading →

DB walking lunge practice for speed 50lbs; 50 feet x4; rest 1 min – Set 1: single arm OH – Set 2: Two arm front rack – Set 3: Two arm farmers hold – Set 4: Two arm OH 22-24-25-37 … Continue reading →

EMOM x 8 Odd min – 2-3 ring MU Even min – 6 thrusters @ 155lbs I felt a little holiday heavy 3 muscle ups across and felt pretty good though Metrics I paid attention to from last week with … Continue reading →

Dynamic hip opening warmup (40-50ft/movement x 2x through) – https://www.youtube.com/watch?v=WIiWBJh03ow + Broken 5k Run 1200m @ 88-90% rest 4 min Run 1000m @ 88-90% rest 3 min Run 800m @ 88-90% rest 2 min Run 1000m @ 88-90% rest 3 … Continue reading →