Category Archives: Games Prep

5/13 30 min AMRAP @ 65-75% effort Row 750m 15 russian swings @ 53lbs 10 burpees to 6in touch AB 30 cals 15 wallballs 10 box jump step downs @ 24in Ski erg 500m 15 deadlifts @ 135lbs 10 C2B … Continue reading →

Rope climb skill work, self directed, low volume Did a 10 min emom of regular rope climb, my main focus was to spend time on the descent. This allowed me to get some good volume and not being grip/bicep exhausted. … Continue reading →

60-90 sec each station x 2 rounds AB Row Ski Jog + Cannella Cross 3-4 min footwork done + Front squat x 2/Split jerk x 1 – 4 working sets, rest to recovery with a focus on crisp jerks 205 … Continue reading →

600m weight vest run, rest 1:1 x 4, slightly faster pace than expected 1 mile effort 2:37-2:30-2:36-2:31 I think this was more of a 500m-ish distance + Rope climb x 2 Dbl DB devil press x 10 (done as snatches) … Continue reading →

Midline massacre in full (get a good warmup, do 40ft straight shot on HSW) 9:31 Breakdown DU – unbroken 40ft hs – unbroken Snatch – 1 rep every 15s and even powered some of them, this was a good steady … Continue reading →

AM Weight vest run 800m @ target game pace rest walk 1:1 x 3 sets, after third set only go immediately into 5 rounds for time of pistols/BJO I will start with a “data/measurables” disclaimer for this workout. Today I … Continue reading →

60-90 sec each station x 2-3 rounds AB Row Ski Jog done + Clean and jerk – 4 tough reps for the day, full rest 255-265-275-280 Footwork was my biggest weakness here. I feel pretty confident that I could’ve hit … Continue reading →

AM 2 sets AB 20 cals @ 350-400 watts, steady, into Snatch x 4 @ 185 OHS x 8 @ 185 walk rest 3-4 min bt sets 3:25 3:19 I have gotten comfortable with that more narrow grip on my … Continue reading →

Reperfusion session 3 min bike @ 75% 2 min row @ 75% 1 min jog @ 75% 45 sec foam roll per major body part on each side (hamstrings, quads, lats) x 3-4 sets. HR should stay around 120-130 throughout … Continue reading →

A – Hang clean x 2/Shoulder to overhead x 1, rest 2 min x 4 sets, tech work on shoulder will be goal 235 across B – Front squat – 3,3,3. rest 3 min 275-285-295 + 2 rounds for time … Continue reading →