Monthly Archives: December 2016

AM35 min ATW @ En2-3 pace Sandbag carry up and down long stairs, 1 time 10 strict HSPU 10 burpees over bag 10 strict pullups 8 full plus walk.  Wondering if I counted correctly last week, kept accurate track today. … Continue reading →

A – Power clean triples x 5 sets, no longer than 8 sec rest between reps, 3 min bt sets.235-245-250-255-260 Wanted to do an extra set to see if I could get 265 for a triple (got the first rep … Continue reading →

AM40 min ATW Jacobs ladder 90 sec split stance Dbl DB push press x 5/side split stance KB russian swings x 5/side Spin bike 90 sec 4/side heavy slam ball/med ball hammer throws 16 side to side 2-arm landmine press … Continue reading →

A – Dbl KB split stance deadlift x 10/side, rest 45 sec bt sides x 3 sets70 B – DB side bends x 10/side, rest 45 sec bt sides x 3 sets (can superset these two if you need to) … Continue reading →

A – Squat clean from blocks at mid thigh – 10 singles, rest 90 sec (build to tough load but maintain a bounce out of the bottom,use it as timing/bracing work)265 No blocks at mid thigh, set up is at … Continue reading →

AM30 min ATW @ En2-3 pace Sandbag carry up and down long stairs, 1 time 10 strict HSPU 10 burpees over bag 10 strict pullups 7 + 10 hspu Heart rate monitor said I was closer to EN3 range most … Continue reading →

A – Power clean from blocks below knee – 1.1 x 6, rest 10 sec/3 min235-245-250-255-260-260 (pretty sure went below parallel on rep 2) B – 3 position paused front squat (quarter squat, parallel, quarter squat on concentric), 5 sets … Continue reading →

AM40 min ATW Jacobs ladder 90 sec 30 sec 1-arm farmer carry each side 30 sec sorenson hold Spin bike 90 sec 6/side 1-arm landmine press 12 side to side 2-arm landmine press So there was a point that I … Continue reading →

A – Dbl KB split stance deadlift x 8/side, rest 45 sec bt sides x 3 sets70/hand B – DB side bends x 8/side, rest 45 sec bt sides x 3 sets (can superset these two if you need to) … Continue reading →

A – Squat clean – tough single295 B – Front squat – 30 reps for time @ 225 (must take from floor) 3:51 Rep scheme was 12/7/6/5 Didn’t have a game plan, wanted to do a big set up front … Continue reading →