Monthly Archives: October 2015

WZA HSPU/C2B redo Against coaches recommendations redid yesterday instead of today so was pretty smoked. Did a bunch of general movement and mobility. + 2 min Air bike @ 85%, 1 min slow spin x 4 Maintained 392-409 watts and … Continue reading →

And FYI – I got the days mixed up in my design and completely mixed up and messed it up.  Am. Redo of WZA qualifier #3. 106 3 reps better and pretty close to a minute better on tiebreaker. C2b’s … Continue reading →

AM – Bike 25 min @ aerobic pace + 10 min locomotion work PM A – Dbl Barrel front squat – 4,2,1,4,2,1. rest 3 min 215-245-265-225-255-275 + B1 – Rear foot elevated DB split squat x 8/leg, rest 1 min … Continue reading →

AM – Row 3 min @ 80% aerobic pace, rest 1 min off rower accumulating 1-arm thoracic bridges x 3/side, 5 sets (did this in pm before WZA #4) WZA #3 103 Poor warm up, heart elevated a little more … Continue reading →

A – Snatch grip deadlift @ 31X1 x 3/Snatch Pull x 1, rest 3 min x 5 sets 225-235-240-245-250 + B1 – BB front rack step ups x 6/leg, rest 1 min 135 B2 – BB single leg hip thrusts … Continue reading →

AM – Bike 25 min @ aerobic pace Done + 10 min locomotion work Done PM A – Push Press x 2/Split Jerk x 1- 6 sets 70-75% effort, rest 2 min (2 sec hold in split position each jerk) … Continue reading →

AM – Bike 25 min @ aerobic pace Done + 10 min locomotion work Done PM A – Dbl Barrel front squat – 5,3,1,5,3,1. rest 3 min Completely underestimated where my numbers would be here so the first wave was … Continue reading →

AM – Row 3 min @ 80% aerobic pace, rest 1 min off rower accumulating 1-arm thoracic bridges x 3/side, 4 sets Low 1:50’s PM A – Squat snatch – 1 rep EMOM x 15 @ 81% 1RM 185 – … Continue reading →