Category Archives: Games Prep

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 →

AM Complex run through (obvious goal for this will be to come up with some rough estimates for attempts, both the loading and timing with small range for each. dont go to full max here, but about 90-93%. secondary goal … Continue reading →

A – Snatch – 1 rep every 20-30 sec x 5, rest 3 min x 3 sets (start at 155 and try to build to 185 by last set to get a feel for what timing will feel like) 155-170-185 … Continue reading →

AM EMOM x 24-30 Min 1 – 50ft HS walk Min 2 – 40 sec AB @ 88-90% Min 3 – 1-arm DB OHS x 8/arm @ 50lbs Min 4 – 40 sec AB @ 88-90% Min 5 – Dbl … Continue reading →

Squat clean – 1 rep every 30 sec x 10 @ 185lbs done + Squat clean – 1 rep every 45 sec x 8 @ 225lbs done + Squat clean – 1 rep every 60 sec x 6 @ 245lbs … Continue reading →

10 min amrap: 3×10 unbroken snatch 75lbs 6×5 unbroken snatch 135lbs 10×3 unbroken snatch 165lbs in time remaining, snatches at 205lbs 1set @ 165 total of 63 reps Missed the 3rd rep of a set of 3 @ 165 twice….my … Continue reading →