Monthly Archives: May 2016

A – MU beat swing practice – 15 sec progressing intensity beat swings into 1 hip pull, start a set EMOM x 8really positive feedback from this starting out today.  B – MU clusters – 3.3.2 x 3, rest 30 … Continue reading →

AMRow 18 min @ 1:55-2:00/500m pace, hop off every 3 min to do 6 deadlifts @ 225lbs heart rate stayed around 140, then to 150/160 + 20 min hip/hamstring mobility PM A – Snatch – Build to 4 singles @ … Continue reading →

PAILS/RAILS overhead shoulder flexion and sleeper stretch – 1 min – 10 sec @ 80% – 30 sec – 10 sec @ 80% (1 time through for each arm/stretch)sleeper stretch feels really good! + TGU – 20 alternating reps not … Continue reading →

A – Banded strict HSPU – 10 sets of 3, not for time, rest as neededdone, set 7 on became harder to lockout so just took a little longer breaks + AB 18 min @ 250-300 watts, hop off every … Continue reading →

A – Power snatch from blocks above knee – 1.1.1.1 x 4, rest 10sec/2 min (75% ish effort, good turnover)150 across  B – OHS with banded KB’s @ 32X1 tempo x 3-4, rest 2 min x 4 65 on barbell … Continue reading →

A – MU beat swing practice – 12 sec progressing intensity beat swings into 1 hip pull, start a set EMOM x 8-10B – MU clusters – 2.2.2 x 3, rest 30 sec/3 min (focus on fast turnover and using … Continue reading →

had to train super early in the am so was happy with how the day went based on circumstances. A – Back squat 3×3, heavy, rest 3 min 315-325-335 325 felt the best and strongest. 335 was definitely heavy and a … Continue reading →

So excited for this day to come that I am back training.  A – Squat snatch – 12 singles @ 70%, take a rep every 45 sec, stay in catch for 2 sec each rep 160 – holding the bottom … Continue reading →