Monthly Archives: October 2016

10/28A – Clean doubles from blocks above knee – 6 sets, rest 10 sec bt reps, 2 min bt sets, moderate loading 220 across  no blocks, from the hang, probably made this a little more aggressive than I should’ve done … Continue reading →

EMOM x 30Min 1 – Row 12 cals Min 2 – HSPU x 12 (open standard) Min 3 – 3 KB arm bar/side + 15 min mobility + 15 min box breathing just the perfect session I needed today. I … Continue reading →

did not get much sleep at all, had to help out abs coach in the am so it messed my sleep schedule all off…. EMOM x 21 Min 1 – 3 MU’s – felt great today  Min 2 – 3 … Continue reading →

3 sets60 sec AB @ 300 watts, rest 15 sec 45 sec AMRAP burpee box jumps, rest 3 min 12-12-13 + 3 sets 60 sec AB @ 300 watts, rest 15 sec 15 thrusters @ 95lbs, rest 3 min 29-29-27(rockie … Continue reading →

A – Push press waveload – 4 sets of 4, TNG at shoulders, 2 sec hold overhead each rep185-205-195-212 B – Clean x 1/Front squat x 2 – 4 sets, rest 3 min 245-260-275-285 + AMRAP 10 min 50ft HS … Continue reading →

Thorough run warmup+ Run 1000m @ 90% effort, start a new set every 6 min x 2 4:54 – 5:12 run down and up the hill for the second 1000 + 20 alternating TGU, not for time, rest as needed … Continue reading →

A – Strict MU negatives x 5 slow reps (allow toes to touch ground/box to maintain tension through turnover), rest 3 min x 5B – Row 1k @ 1:52-1:54 pace, start a new set every 6 min x 2 3:45 … Continue reading →

A1 – Tucked front lever x 30 sec, rest 90 secBig fight today, was right around 28/29 seconds for 2 out of the 5 A2 – Circling GHD hip extensions x 6 (3/direction), rest 90 sec x 5 Felt the … Continue reading →

A – Split jerk x 1/BTN split jerk x 1 – 6 sets, last 2 are tough, rest 2 min215-235-245-255-265-275 (missed the back rack position Did not feel fast under the bar at 275, and this affected my standing up, … Continue reading →