Monthly Archives: September 2016

Thorough run warmup+ Had to make some adjustments today. The 400m route that I attempted to run today had such a steep grade incline that in a run at 90% took me a 1:27. So I had to go with … Continue reading →

A – Strict MU negatives x 3-4 slow reps (allow toes to touch ground/box to maintain tension through turnover), rest 3 min x 44-4-3-4 lost a little focus on set 3, love these  B – Split stance DB RDL x … Continue reading →

A1 – Tucked front lever x 25 sec, rest 90 sec25 seconds felt like an eternity  A2 – Single leg GHD hip extensions x 6/side, rest 90 sec x 4 sets these felt much better this week  B1 – False … Continue reading →

9/26/2016A – Push jerk – 4 sets of 4, last set tough, rest 2 min 185-205-225-245 (this was the only set I didn’t trust tng at the shoulders) + 4 sets, start a new set every 6 min 50 DU’s … Continue reading →

For time12-9-6 pullups BBJ 24in rest walk 5-6 min x 2 sets (attack this setup at a pace faster than expected game pace) 2:47 2:52 (step down from the box this round with zero resting for a breath on top … Continue reading →

Air bike 5 min warmup+ Air bike 90 sec @ 90-95% (try to get 30+ cals) rest walk 3 min x 3 sets 38 – 33 – 31 + Planche walk in on toes x 3 controlled reps (shift weight … Continue reading →

A – Strict C2B pullups – 6 min AMRAP of 2 unbroken reps24 sets  Tried to get the 25 with time expiring but couldn’t make contact on rep #2 B – Split stance DB RDL x 8-10/side, rest 1 min … Continue reading →

On paper this looked like a normal challenging day, but holy cow this session turned out to be super challenging all the way through, loved it but i feel like it punched me straight in the gut.  A1 – Tucked … Continue reading →

Day as planned was thrown off a little, don’t think it effected much of the overall scheme though. All racks were being taken up by class, so I decided I would warm up my clean first. Based on time that … Continue reading →

A1 – Banded inlocates from kneeling x 5-6A2 – Banded butterfly pulls from kneeling x 5-6 A3 – Planche lean slide in and outs x 5-6 controlled reps, rest as needed x 3 sets I’m assuming that this is as … Continue reading →