Monthly Archives: November 2017

These emoms were so valuable today, loved them EMOM x 4 3 muscle snatch + 3 OHS @ 75lbs + EMOM x 4 2 hang power snatch + 2 OHS @ 115lbs + EMOM x 4 1 hang squat snatch … Continue reading →

A – Clean grip defict deadlift (4in) @ 41X2 tempo, 4 sets of 3, rest 2 min 275 Pulling felt strong off the ground, grip played a role in the negative, not sure I could’ve gone much heavier with grip … Continue reading →

(include the rolling scap circles into kip into C2B again as an additional warmup drill) A – For time – 1-2-3-4-5-6-7-8-9-10 unbroken C2B pullups 2:42 I started the set of 7 somewhere around the 57 second mark. Felt the fatigue … Continue reading →

AM Bike 90 sec450+ watts, rest 30 sec 15 C2B pullups, rest 30 sec 3 squat cleans @ 235-255lbs, rest 3 min x 2 sets @255 C2b are coming around nice. Bike was solid and stayed around 480 for the … Continue reading →

EMOM x 4 3 pressing snatch balances @ 95lbs + EMOM x 4 2 heaving snatch balances @ 135lbs + EMOM x 4 1 snatch balance @ 175lbs + EMOM x 5 1 squat snatch (take some risks this week … Continue reading →

Row 2 min @ 1:43/500m pace, directly into AMRAP 4 min 8 kipping HSPU 8 toes to bar 24 DU’s (rest 6 min) Row 2 min @ 1:43/500m pace, directly into AMRAP 4 min 3 ring MU 6 shoulder to … Continue reading →

I was super strapped for time today, so I couldn’t dick around much for warm up at all. After general specific warm up had to warm up all movements concurrently. With the strapped time and sense of urgency, it turned … Continue reading →

A – Heavy KB rotational deadlifts x 20 (10/side), rest 2 min x 4 100 B1 – Ring MU transition x 4/Ring MU x 2/Strict dips x 8, rest 60 sec Last set my grips completely slipped off so did … Continue reading →

90 sec bike @ 400+ watts, rest 15 sec 2 rounds for time of 10 deadlifts @ 225 10 toes to bar rest 2 min x 3 sets 1:34 1:39 1:32 Of course better than last week. Bike time and … Continue reading →

EMOM x 5 3 pressing snatch balances @ 95lbs Easy but good + EMOM x 5 2 heaving snatch balances @ 135lbs This was solid and good + EMOM x 5 1 snatch balance @ 175lbs Took me a bit … Continue reading →