Monthly Archives: January 2018

5 min easy bike + Ido squat + 4 min easy ski + Thoracic spine flows + 3 min easy row + 5 min locomotion + AMRAP 30 min @ progressive intensity (faster every 10 min, then find another gear … Continue reading →

A1 – CO symmetry snow angels from deep squat x 4 slow reps, rest 1 min A2 – Seal walk 25ft with feet on sliders, active protraction and hollow, rest 1 min x 4 sets No sliders so I improvised … Continue reading →

Beat swings on rings with towel between feet x 4, work body tension and pulling actively through shoulder complex, rest 60 sec x 6 done + Slow transition foot assisted strict ring MU x 2-3 reps, pause in ‘catch’ of … Continue reading →

No heat on in gym during open gym, it was freaking bone chilly RKC hard plank – 7 sec on, 23 sec rest x 6 Good stuff, 7 sec today was about the perfect dose + Seated box jump x … Continue reading →

4 rounds for time 10 deadlifts @ 275lbs 15 kipping HSPU 20 box jump overs @ 24in 10:01 Hspu – 8/7 – 9/6 – 9/6 – 15 Heart rate response on the box jump overs was my biggest concern in … Continue reading →

A1 – CO symmetry snow angels from deep squat x 4 slow reps, rest 1 min A2 – Hollow arch rolls x 3/direction with 2-3 sec pause in each position, rest 1 min x 3 B1 – Russian baby makers … Continue reading →

I would like to give you the fullest details and update on the pec, however, I am in general really freaking sore, so it’s hard to seperate the soreness around the pec/delt that can give us the best feedback possible. … Continue reading →

18 bar facing burpees @ 93% effort, new set every 3 min x 3 56-56-53 I think it was around rep 14/15 that I wanted to slow down but stayed pushing so was happy with the mental victories. + 16 … Continue reading →

A – Clean and jerk doubles, rest 10 sec bt reps, 2 min bt sets x 3 working sets 245-255-265 (not a pretty set) B – Front squats – 3 sets of 6, rest 2 min 235, surprised myself a … Continue reading →