Monthly Archives: January 2016

A – Scap circles from knees – 60 sec continuous steady movement, rest 60 sec x 4 done – the muscular coordination of this was difficult but a great start to the session as my rear delts were super smoked … Continue reading →

AM 4 min Air bike @ 85-90% high aerobic effort, rest 1 min off bike x 4 sets heart rate stayed around 135, watts stayed at or above 375 the whole time + 20 min mobility PM A – Snatch … Continue reading →

A – Clean grip deadlifts – 3-4 reps @ 21X1 tempo, rest 3 min x 5 sets 275 X 4, 295 X 4, 315 X 3, (used straps for the last 2 sets, almost lost bar on set of 315 … Continue reading →

3 sets, start a set every 3 min 8 power snatches @ 115lbs 60sec row @ 1k pace + 3 sets, start a set every 3 min 3 burpee MU’s 60 sec row @ 1k pace Forgot to go back … Continue reading →

1/22/2016 A – Squat clean cluster from high blocks – 1.1.1 x 4, rest 15 sec/2 min 265-275-280-285 Missed 2nd attempt at 285, so rest closer to 20/25, and then hit the next two + B – Front Squat – … Continue reading →

20 min cyclical work @ conversation pace (row or bike or combination)Done  + 20 min around the world @ conversation pace Had to keep reminding myself to slow down and stay at conversational pace  50ft farmer carry 115/hand  30 sec … Continue reading →

Movement based prep + For time 40 alternating pistols 1:46 30 GHD situps 3:32 20 overhead squats @ 175 6:36 – missed my first snatch twice, more laziness and not focusing on position as much as I should. Glad I … Continue reading →

A – Deadlifts – 2 sets of 12 @ 255lbs, rest 3 min 18 – felt yucky trying to go afap 24 – slowed it down to the tempo I anticipate going on Saturday. Didn’t feel as yucky, but time … Continue reading →

AM Open workout 14.4 190 Failed muscle up #11 twice. Paced this one out perfectly I felt, could’ve pushed the pace even more but I don’t think it would’ve made much of a difference. High volume abdominal contractions have always … Continue reading →

A – Squat snatch – 10 singles @ 85-88%, rest 90 sec  195 X 3, 200 X 7 Felt some good positional stuff today, hip drive and speed weren’t great on all but 9 out of 10 felt pretty clean … Continue reading →