Monthly Archives: February 2018

15 min bike, steady + Low intensity movement quality work – 20-30 min examples below Hip – https://www.youtube.com/watch?v=XH0b7T_LSkY Thoracic – https://www.youtube.com/watch?v=KhhUZUKPHB4 Locomotion – https://www.youtube.com/watch?v=ufAUAYrxfIY (without the bridge walks) Ido squat – https://www.youtube.com/watch?v=lbozu0DPcYI Did a bunch of hangs – mostly 1-arm, … Continue reading →

A – Snatch balance x 1/OHS x 2 – rest 2 min x 5 sets 175-185-205-225-235 B – CO Sym snow angels x 4 from standing and 4 from squat, rest 90 sec x 4 sets + done E3MOM x … Continue reading →

A – Power clean – 1.1.1 x 4, rest 8 sec/2 min 235-240-245-255 Barely made 3rd rep on the last set. B – Power clean x 10 @ 175lbs + Front squats x 10, rest 4 min x 2 sets … Continue reading →

15 min power work (*include 5-8 reps of slam balls, vertical throws, AB sprints, Ski erg Sprints, Etc. Get your CNS really fired up.) This was really good – should’ve got more aerobic build up in too + Open workout … Continue reading →

A – Banded speed deadlifts – 3 reps EMOM x 8 (moderate load, good speed) 185 B1 – 8-10 strict HSPU, rest 15 sec B2 – 12-14 kipping HSPU (open standard), rest 3 min x 4 sets 10-10-8-8 14-14-14-13 C1 … Continue reading →