Monthly Archives: April 2018

A – Axle bar front rack walking lunges x 24 steps, rest 2 min x 4 125 – I survived even though at times I thought I might have bit off more than I could chew B – Snatch grip … Continue reading →

E4MOM x 3 sets AB 15 cals 12 dbl DB power cleans @ 50/hand 50ft dbl DB walking lunge @ 50/hand 2:00 – 2:08 – 2:12 + E4MOM x 3 sets Row 20 cals 10 box jump overs @ 24in … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm 3 times through Did teacup without any weight + A1 – Snatch pull x 1.1.1, rest 5 … Continue reading →

Shoulder extension protocol + A1 – Lean away pullups @ 41X1 tempo x 3-4, add load as needed to challenge, rest 90 sec 4-3-3-3 I could feel my abs lit up for this. Felt like forcing a 4th rep would’ve … Continue reading →

Shoulder extension protocol + 3 sets, start a new set every 10 min Row 1k @ 20 box jumps @ 24in 20 deadlifts @ 185lbs 20 toes to bar 7:42 7:10 7:30 2nd round switched from t2b to ghd sit … Continue reading →

Miss these kind of grinding structural volume days. A – Axle bar front rack walking lunges x 20 steps, rest 2 min x 4 115 across B – Snatch grip single leg RDL x 8/side, rest 15 sec/2 min x … Continue reading →

Shoulder extension protocol positive update – I could actually hold a L-sit on parallettes today – probably about 10-12 seconds – could’ve held longer, but that was less about that point   + A – Accumulate 15 squat snatch singles … Continue reading →

KB drag through from elbow plank x 5/side Banded face pulls x 10 Scap pushups x 8-10 Change plate teacup rotations x 3/direction/arm 3 times through Teacup rotations were a no go on the left, everything else felt good + … Continue reading →

Shoulder extension protocol + For starters this was an absolute shitty day of training. The only thing good was the shoulder extension protocol. No where near optimal sleep. Tried to go home and take a nap instead of training at … Continue reading →

AM AB 3 min @ 150 watts AB 3 min @ 200 watts AB 3 min @ 250 watts + (rest walk 2-3 min) AB 1 min @ 250 watts AB 1 min @ 300 watts AB 1 min @ … Continue reading →