Monthly Archives: September 2016

A – OHS – tough triple265 First 2 reps felt really good, 3rd rep felt heavy but I tried to push through it quickly as I didn’t want to remain under tension for much longer.  + 5 min AB time … Continue reading →

A – 12 min locomotion, your choiceplayed with some fun movements here and got pretty winded trying to keep moving. But had fun.  B – Dead hang to inverted to tucked front lever on rings – 10 reps for quality, … Continue reading →

A. DB 2-arm Reverse Walking Lunge – 3 x 20 steps, moderate load, rest 2 mindone – 40’s across  B1. Elevated step downs x 5/side, rest 30 sec done  B2. BB Pendlay Row x 8, rest 90 sec x 3 … Continue reading →

2 min foam roll on lats/side)A – Hang power snatch – tough single 190 Had a little more in the tank, but multiple misses might have been a risk. Felt more hip drive and power at the 190 than many … Continue reading →

A – 2 position halting clean deadlift x 2, rest 3 min x 6 (2 sec pause below knee and at mid thigh)255-270-275-290-295-305 Back was tired going into this morning. But after set 4 was not the limiter. I thought … Continue reading →

A – Power clean tough single260 Upon further video review, 265 was at parallel, just couldn’t put the breaks on.  B – AMRAP 4 min power cleans @ 90% of A 4 min amrap 18  Came out 5 reps in … Continue reading →

A – Back rack split squats x 6/side (try for all sets at 185), rest 2 min x 5all at 185, heavy but good  B – Clean grip deadlifts – 3,3,2,2,1. no TNG reps, rest 3 min 325-330-335-340-350 Just didn’t … Continue reading →

A – Ring tick tocks x 4, rest 2 min x 6these were fun but hard  B1 – Ring hinge rows x 12 across (break if needed), rest 90 sec all 12  B2 – Archer pushups on rings x 8/side … Continue reading →

(2 min foam roll on lats/side)done  A – Hang power snatch – 1 rep every 60 sec x 20 (10 @ 165lbs, 10 @ 175) 165 felt fast and easy. 175 felt good, didn’t feel as fast and as snappy … Continue reading →