Monthly Archives: December 2015

AM Shoulders/neck/traps were pretty lit up so my swimming mechanics were way off. Spent about 30 minutes in the pool doing drills. This helped me get really warm so finished with some good quality 50m tough pace intervals EOMOM X … Continue reading →

A – BB Z-press x 6 @ 20X2 tempo, rest 2 min x 5 115 across Was good with the hold and negative, around set 4 and 5 pressing speed definitely slowed down. + B – 10 squat clean thrusters … Continue reading →

AM After thorough foot/ankle/knee warmup and energy system warmup Spent a good chunk of time on joint warm up and running drills. Should’ve gotten a little more est warm up in but was running out of time. Run 3k for … Continue reading →

AM – Row 12 min @ 80% aerobic pace, rest 3 min off rower x 3 Done + Ido Portal locomotion work Done PM A – Pressing snatch balance x 3/OHS x 3 – rest 2 min x 4 sets … Continue reading →

got me session in early today. needed a slight change to my routine to break things up. also trained at another gym so I had access to a working assault bike. A – Back Squats – 4×4, rest 3 min … Continue reading →

AM 200m swim warmup Used buoy’s, kick boards and fins to work on technique and mechanics + 50m freestyle at tough pace, rest 30 sec in place x 8 Resting 30 seconds was not going to be sustainable so I … Continue reading →

A – 1 thruster @ 215lbs every 45 sec x 20 Alternated between power clean + thruster and squat clean thruster + B – Top to top DB alternating press x 20, rest 2 min x 5 40 across Knew … Continue reading →

AM – Swim 30 min, vary the pace regularly  + 10 min locomotion work PM A – Dbl Barrel front squat – 6,4,2,6,4,2. rest 3 min 205-235-275-215-245-275 Did at lunch of seminar so was happy to get it in. Also … Continue reading →

AM – Row 10 min @ 80% aerobic pace, rest 3 min off rower x 3 Done PM A – Pressing snatch balance 5×5, rest 2 min 125 (a bit aggressive to start) – 115 – 120 – 125 – … Continue reading →

A – Zombie squats – 3 reps EMOM x 12, moderate load with good position and speed 145 across at 22X1 tempo + B – Clean pulls 4 sets of 2, rest 3 min 295 across with controlled negative + … Continue reading →