Monthly Archives: August 2015

Poor night of sleep so I knew today would be a grind, but thankful for a little taper yesterday and today. AM 30 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, … Continue reading →

AM  Bike 5 min @ 85%, rest walk 1 min x 4 sets Done PM A – Below knee hang squat snatch – 1 rep every 30 sec x 20 @ 50-55% 125 Felt good, quick through hips, good turnover. … Continue reading →

A1 – Wtd dip – 1,1,1,1,1. Rest 90 sec 53-68-78-98-108 A2 – Wtd pronated pullup – 1,1,1,1,1. Rest 90 sec 45-60-70-80-85 Lats were pretty smoked for an aggressive pull today. + B – Seated strict press @ 21X2 x 5-6, … Continue reading →

AM Row 1500m @ Z2, rest 2 min off rower x 4 Done PM A – Find a tough complex – Snatch x 1/Hang Snatch x 2/OHS x 3 205 Didn’t feel super fast under the bar or aggressive with … Continue reading →

A – Hang Clean – build to a 3RM 275 Spent a ton of extra reps here because I wasn’t sure where I was going to be. squatting felt realky good, felt strong out if the hole until 270, thats … Continue reading →

A1 – Wtd dips @ 21X2 x 1-2, rest 90 sec 88 x 2 across Shoulders are pretty tired today. After 2nd set when I realized I was not going to be able to do 3 reps started doing a … Continue reading →

AM Row 1400m @ Z2, rest 2 min off rower x 4 Knees felt a little irritated starting the day but after this am row session and good blood flow that felt much better for the rest of the day. … Continue reading →

Really good squatting day/knees felt really good. Pull ups were another story. A – Hang Squat clean – 8 singles, rest as needed. start at 235 and build with each make 235-240-245-255-265-275x-275-280 + B – Concentric only front squats – … Continue reading →

AM 30 min bike @ Z1, off bike every 5 min to do locomotion work (duck walk, horse walk, lizard walk, ostrich walk, bear crawl, etc) Done PM A – Squat Clean from high blocks – 1.1 x 6 sets, … Continue reading →

AM  Bike 4 min @ 85%, rest walk 1 min x 4 sets Done PM A – Back Squats – 8 sets of 3 @ 82%, rest 2 min 305 Have not felt very strong on my back squats lately. … Continue reading →