Category Archives: Games Prep

For time 20 1-arm alternating DB snatches @ 50lbs 10 bar MU (change this for 30 C2B if this is painful) 20 1-arm alternating DB snatches @ 50lbs 30 BBJO @ 24in 20 1-arm alternating DB snatches @ 50lbs 50 … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm 3 times through + A – Below knee paused snatch x 1/Squat snatch x 1 – 6 … Continue reading →

Shoulder extension protocol + A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to new position, rest as needed to accumulate 15 quality reps First few reps, I think up to … Continue reading →

Shoulder extension protocol + AMRAP 10 min 8 sandbag ground over shoulder @ 100lbs 25ft sandbag bear hug walk @ 200lbs 50ft/arm 1-arm farmer carry (135-155lbs) 5+1 Where I was today only had access to my 150 sandbag for bear … Continue reading →

A – Dbl KB front rack reverse alternating lunges x 18 steps, rest 2 min x 5 sets 50’s across – felt better today than last week even with the extra steps B1 – Single leg GHD hip extension x … Continue reading →

3 rounds for time 21 cal AB 15 toes to bar 9 sandbag bear hug squats @ 200lbs 11:24 So the sandbag kind of punched me in the gut. Sets were 5 & 4 & 5, and 9 unbroken last … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm Teacup is getting better but only feels uncomfortable going to internal rotation. 3 times through + A … Continue reading →

Shoulder extension protocol Done – we’re getting there. Did several push ups today and it feels uncomfortable but not painful + A – Dead hang to inverted to tucked front lever, slow controlled movement with pauses after each transition to … Continue reading →

Shoulder extension protocol + For time 30 sandbag ground over shoulder @ 150lbs (rest 10 min) 5:42   (was at 15 reps @ 2:31 – tried to push a little harder and wanted to have a faster second half.) Couple … Continue reading →

Did try some double unders in my warm up to see if they will be good to go tomorrow and there was no major discomfort. Good sign. A – Dbl KB front rack reverse alternating lunges x 18 steps, rest … Continue reading →