Category Archives: Games Prep

AM PAILS/RAILS for shoulder flexion – 1 min – 10 sec @ 30% – 30 sec – 10 sec @ 30% x 1 set each arm done + HS walk rebalancing work Start in belly to wall HS hold with … Continue reading →

Active arch/hollow hangs x 5 iterations x 5 sets, rest as needed (https://www.instagram.com/p/Bj-ibFuHVXC/) These were good but I had a hard time holding the arch position for a 1-2 count + Active hollow body hold banded pulldowns and banded Y’s … Continue reading →

Power clean x 1.1.1, rest 15 sec bt reps, 3 min bt sets x 3 235-245-255 + Front squat – 3×3 @ 85%, keep good speed, rest 2-3 min 285 + 1 set @ high effort 15 chest to bar … Continue reading →

AB 2 min @ 70%, easy effort to elevate HR, into 30 sec AB @ 325 watts 30 sec AB @ 400 watts 30 sec AB @ 500+ walk rest 4 min x 3 sets + AB 2 min @ … Continue reading →

A – Front Squat @ 30X1 tempo x 5, rest 2 min x 5 sets 225-230-235-240 B – Strict press @ 31X3 tempo x 5, rest 2 min x 5 sets 115-125-130-135-140(4) C1 – BB Bent over rows with pronated … Continue reading →

TTT comp tester On a running clock: 0:00-10:00 4RFT: 10 strict HSPU 15 2-DB front squat @ 50/35# 50 DU 9:07 Strict hspu was of course the limiter. First set was unbroken which went against my original plan, I just … Continue reading →

Burpee Ring MU x 6 for time rest 3 min x 3 sets 1:03 – 1:15 – 1:39   + Every 6 min x 2 sets 5 bar MU 15 wallballs @ 30lbs 5 bar MU 15 row cals 2:42 … Continue reading →

7 rounds for time, all sets unbroken 7 chest to bar pullups 7 kipping HSPU 7 hang power clean/push jerk @ 115lbs 7 ring dips 7 thrusters @ 115lbs 7 deadlifts @ 245lbs 31:04 FML – didn’t have time to … Continue reading →

Quick foot note, I suffered a pretty bad fall last night, it was dog and weather related not old man related. Just a bruised hip that made external rotation feel like the worst soreness. A1 – Ring rows into external … Continue reading →

A – Front Squat @ 30X1 tempo x 6, rest 2 min x 4 sets (find a tough working load at this tempo and rep range by the last set) 185-205-225-235 B – Strict press @ 31X3 tempo x 6, … Continue reading →