Monthly Archives: July 2018

Mcgill Big 3 + Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw) + A1 – Banded ATYT x 6 … Continue reading →

AM Power clean x 2 reps – EMOM x 6 (165-175) 175 Felt much better today + Power clean x 1 + hang squat clean x 1 – EMOM x 6 (185-195) 195 Felt really good + Squat clean x … Continue reading →

A – Split jerk triples from blocks @ 75-80%, rest 6-8 sec/2 min x 6 sets 205 x 2, 215 x 2, 225 x 2 B – Push press x 8 TNG reps, rest 2min x 4 165-180-190-200 C1 – … Continue reading →

Mini band scap stability series – https://www.instagram.com/p/BWTOZSShTLH/ + 1-arm RKC front plank x 5 sec HARD contraction each side, push intro ground actively while contracting deep core and glutes, rest 60 sec 1-arm side plank with straight arm with top … Continue reading →

Mcgill Big 3 + Mini band or skinny band distracted prone leg lifts for glute activation – 5 sets of 5 with 3 sec hold at top of each, rest as needed (https://www.youtube.com/watch?v=2PAFlOkRldw) + A1 – Banded ATYT x 6 … Continue reading →

6 burpees AFAP, rest 45 sec 8 jumping goblet squats @ 25lbs, rest 45 sec 10 sec AB HARD, rest 3 min x 2-3 sets   I can see the potential of the jumping goblet squats being terrible. 25 made … Continue reading →

AM (all lifting work done for technical quality at moderate loading, get good exposure and work on timing and technique) Power clean x 2 reps – EMOM x 6 165 – these didn’t feel great – felt like I was … Continue reading →

workout # 6 10-8-6-4-2 power clean 50 dubz amrap muscle up in remaining time 5:33 28 muscle ups could’ve gone way faster on the couplet, small tng sets, tried to keep heart rate relative muscle ups all sets of 2’s, … Continue reading →

A – Hang Power snatch – 1 rep every 20 sec x 15, 115-135lbs 115 – and should’ve stayed there. 135 still felt good but each rep happened so fast, that it was hard to process any B – Back … Continue reading →

EMOM x 30 Min 1 – 20 sec kipping HSPU Min 2 – 30 sec AB @ 375 watts Min 3 – 20 sec bar MU (protect hands) Min 4 – 30 sec row cals @ 1300 cal/hr Min 5 … Continue reading →