Monthly Archives: September 2015

Due to coaching responsibilities had to split today into 2 sessions. I was not going to shirt change myself on my warm up just to get it all in before I had to coach. A – Squat clean ladder – … Continue reading →

AM 35 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 – Clean grip deadlift – 1 rep every 20 sec @ … Continue reading →

AM  Bike 5 min @ 85%, rest walk 1 min x 5 sets done + Hip/t-spine mobility had to do in a separate am due to schedule conflict PM A – Below knee hang squat snatch – 1 rep every … Continue reading →

AMRAP 4 min Unbroken sets of 10 C2B pullups 5 sets Goal was 5, first 2 didn’t have a lot of rest b/t. Want to be able to be consistent with that while short rest. rest 2 min AMRAP 4 … Continue reading →

AM Row 250m @ 85-90% effort, rest walk 1 min x 6 Fastest round at :49 and slowest at :51 PM A – DB reverse alternating lunges from deficit x 14 (7/leg), rest 2 min x 4 40 – 50 … Continue reading →

A – Hang Snatch – 3RM from above knee 185 Just a weird snatch day. Smoked 175 so u had big expectations and then rested too long before doing my 185. At 190 I missed my first attempt, missy hip … Continue reading →