Monthly Archives: March 2017

8-10 min bike, easy pace+ Foot/ankle drills 1 time through, 20ft/movement (walk on toes, walk on heels, walk toes out, walk toes in, walk on outside of foot, walk on inside of foot, high knees, butt kicks) 20ft is way … Continue reading →

8-10 min AB @ warmup pace+ Tumbling play – 10 min or so Forward rolls from squat + landing in squat x 8-10 Forward rolls from standing + landing in squat x 8-10 Forward roll out of a tripod headstand … Continue reading →

A – Jefferson deadlifts x 3/side, rest 30 sec bt sides x 3 sets, light load, just use to open up hips135 B – Power clean – 1 rep every 20 sec x 20 (build every 5) 205-215-225-235 C1 – … Continue reading →

AM 10 min bike, low intensity + 10 min self directed flow/locomotion (hip flow, ido squat, lunge matrix, GHD variations) + 10 min ski, low intensity + 10 min self directed flow/locomotion (try to include some hanging/crawling variation in the … Continue reading →

A – Ring trace transitions x 4-5 controlled reps (with feet on ground) into bottom of dip support hold ALAP, rest 3 min x 3 setsThese were a lot harder than I expected B – Top to top DB alternating … Continue reading →

A – Power clean x 1/Push press x 3 – find tough load of this complex225 Grinded this one out a little more than I probably should’ve  B – Front Squat @ 2121 tempo x 5, rest 3 min x … Continue reading →

A – Clean grip deadlifts with bands (keep arms long) – 10 sets of 3, rest 60 sec185 Focused on speed here  B – Straddle tripod to headstand with controlled toe touches x 3, rest as needed x 4-5 sets … Continue reading →

45 min steady effort (60-70% RPE, should be able to hold a conversation throughout)Air bike 20 cals 50 single unders 5 strict pullups Row 20 cals 5 snatch grip BTN sots press with empty bar with 2 sec pause overhead/rep … Continue reading →

5-6 min DB front rack lunge skill work (only if elbow allows to do this with no pain. play around the with the vertical stack, and try to smooth out the movement, i think that there is a good chunk … Continue reading →