Monthly Archives: August 2018

Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest + A – Clean and jerk doubles, rest 3 min and build to 90-92% effort for the day with both reps completed within 20 … Continue reading →

20 min Continuous hip/hamstring circuit A – Mini band straight leg monster walks x 10 steps forward and backwards B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt) C … 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 →

Squat snatch speed ladder (set up 3 bars and progress over them) 135/155/175 (rest 3 min and change weights) 155/175/195 (rest 3 min and change weights) 175/195/205 (rest 3 min and change weights) 195/205/215 (terminate any set if you miss … Continue reading →

A – Bear hug sandbag carry 100ft into max effort unbroken sandbag squats, set terminates when you drop the bag. rest 5 min x 2 sets 14-18 The first set, the bag started slipping out of my grasp and was … Continue reading →

Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest + A – Snatch pulls x 3 + Squat snatch x 1, rest 2 min x 6 sets 165-175-185×4 B – Back Squat x … Continue reading →

Ido squat routine in full Done – still a little tight in the hips but I think it’s slowly getting better. Yesterday definitely irritated it a little bit. + AB 3 min @ 150-200 watts Row 3 min @ 1000-1200 … 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 →

AM For time: 25 HSPU 25 TTB 50 alt. DB snatch (50lbs) 200 DU 50 SA DB OHS (50lbs) 25 TTB 25 HSPU 13:52 Both sets of hspu were unbroken. I went back and forth on this and decided to … Continue reading →

A1 – Goblet hold reverse lunges x 12 alternating steps + 12 goblet squats, rest 90 sec 50×2, 60×2 On first set the walking lunges felt uncomfortable on hip and then got some release/good pop in the hip on the … Continue reading →