Monthly Archives: August 2018

mcgill big 3 + Glute airplanes x 3/direction/side Quadruped rockbacks x 4-5 Frog stretch x 20 sec Pancake stretch with side bends x 4-5/side 2-3 times through + Walking samson stretch with half kneeling hamstring stretch – 20 alternating steps … Continue reading →

Lax ball plantar fascia rolling – 60 sec/foot + Barefoot calf raises with controlled eccentric x 10/side Barefoot alphabet trace x 1/time through each foot, 2 sets + Banded ankle dorsiflexion x 10/side Banded ankle plantarflexion x 10/side, 2 sets … Continue reading →

15min Relaxation / Parasympathetic Breathing – lying flat on back w/ hands on belly, feet propped relax spine. Inhale through nose, exhale through mouth — exhale longer than inhale, try to relax as much as possible with each exhale + … Continue reading →

A – Muscle snatch x 3/Pressing snatch balance x 3/Tall snatch pull under x 3, new complex every 90 sec x 4 (light load, prime the patterns and feel the positions out) 75 across Shoulder was not happy and super … Continue reading →

A – Power clean – new rep every 15 sec x 6, rest 3 min x 4 sets 225-215-235-240 B – Single arm DB shoulder to overhead x 20 (switch hands every 5) @ 70lbs, rest 3 min x 2 … Continue reading →

Mcgill big 3 for core stiffness and our old shoulder extension protocol to open up chest done + Clean pulls 3×3, rest 3 min 275 across + For Time (12 min cap) 30 BFB 20 DL @ 225 30 BFB … Continue reading →

Row 5 min easy + 8 rounds Row 10 sec @ 500m TT pace (or current best estimate) Row 20 sec @ 2km TT pace (or current best estimate) rest 30 sec 1:30 & 1:42 avg   + 30 1-arm … Continue reading →

Mcgill Big 3 done + 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) done + A1 – Banded ATYT … Continue reading →

4 rounds for time 18 hspu 12 DB burpee box step ups (50lbs to 20in) 6 ring muscle ups + (rest to recovery) 4 sets for times, rest 2-3 min bt sets 18 GHD situps dbl KB overhead carry 60ft … Continue reading →

A – Squat clean cluster – new rep every 12 sec x 6, rest 3 min x 4 sets 205-225-245-255 (missed rep 6 @ 255, pulled under and sat in the hole for a brief second and tried to grind … Continue reading →