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 + HS walk rebalancing work Start in belly to wall HS hold with 3-4 … Continue reading →

Active arch/hollow hangs x 5 iterations x 5 sets, rest as needed (https://www.instagram.com/p/Bj-ibFuHVXC/) + Active hollow body hold banded pulldowns and banded Y’s x 14/position x 2 sets, rest as needed (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en) + A1 – Dbl KB russian swings x … Continue reading →

AM Row 500m @ 2:04/500m rest 30 sec Row 500m @ 2:02/500m rest 30 sec Row 500m @ 2:00/500m rest 30 sec ….continue in this fashion, dropping pace by 2 sec each successful round until you fail Brought a rower … Continue reading →

Squat snatch – 1 rep every 20 sec x 10 @ 135lbs done + Squat snatch – 1 rep every 40 sec x 8 @ 155lbs done + Squat snatch – 1 rep every 60 sec x 6 @ 175lbs … Continue reading →

3 rounds for time 750m row 12-9-6 bar MU (6 burpee penalty for any break on bar MU) 14:36 Was assuming the attended stimulus was to get a little uncomfortable on the cyclical pieces and the efforts the “unbroken efforts” … Continue reading →

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 →