Monthly Archives: April 2015

Thursday – Active Recovery Day – TTT

Posted on April 30, 2015 by admin

1. 12 sets of 30 sec Air Dyne @ 85% 30 sec Air Dyne @ 50% 2. 3 rounds of lunge flow 40ft crab walks 40ft bear claw 40ft handstand walk 3. 10 min EMOM 50ft Yoke Walk @ 278 … Continue reading →

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Wednesday – 04/29/2015 – TTT

Posted on April 29, 2015 by admin

Happy hormones were a little low today, dealing with some internal stuff so I knew today was going to be a grind. Movement Protocol for glute/hips 2 rounds – banded alternating side steps x 20 (10/side) – banded squats @ … Continue reading →

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Tuesday 04/28/15 – TTT – With Video

Posted on April 28, 2015 by admin

Due to some scheduling and time conflicts in today, PM had to be done in the am and no opportunity to swim today. With that being said, did not function under my normal am nutritional intake. Not a huge deal, … Continue reading →

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Monday 04/27/2015 – TTT – With Videos

Posted on April 27, 2015 by admin

A. Bear complex; build to a tough single (not a max) of one time through the complex. Only the back rack push press felt challenging. I felt like I shifted into my toes on my dip and did not drive … Continue reading →

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Get after it day!

Posted on April 21, 2015 by admin

Am Part I A. Push press + push jerk + split jerk complex; x 4 x 7/3/1  B. Close Grip Bench press; 5-3-1-5-3-1 Part II C. For time 50 strict ring dips 25 handstand push ups (kipping ok) Pm A. … Continue reading →

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Find he inner strength when you don’t really want to….

Posted on April 21, 2015 by admin

Part I A1. Dragon fly sit ups; x 3-4 x 4 A2. Banded planche hold; x 20 seconds x 4 Part II B. Complete as many rounds and reps as possible in 4 Minutes of: 10 (5/5) Single Arm KB … Continue reading →

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Case of the Monday’s

Posted on April 20, 2015 by admin

Part I A1. Back squat; 8-8-8-8 A2.  Bent over neutral grip row; 5-5-5-5 B1. Front rack double KB step up; 12-12-12-12 B2.  Neutral grip chest to bar pull up; amrap (-2) Part II 4rft 20 wall ball 10 c2b pull … Continue reading →

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Saturday Regional Prep

Posted on April 18, 2015 by admin

In teams of 3 For time: 160 wall balls (30/20) 160 c2b pull up 160 pistols  160 db snatch (80/50) Medicine ball or db snatch are not allowed to touch the ground at all. Db is only allowed to touch … Continue reading →

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