Monthly Archives: October 2018

5 min @ EN2 (Less than 75% HR) on the following machines Run Ski A/B Row RPE – 6-7 800m on run – this includes the massive gnarly hill that we have 1100m ski 54 cals 1200m row   *Track … Continue reading →

EMOM x 8 Odd min – 2-3 ring MU Even min – 6 BBJO @ 24in ring work felt really good today, just a couple of key things I was forcing on made a big difference today   + EMOM … Continue reading →

For time 150 DU’s 60 wallballs 30 chest to bar pullups 150 DU’s 8:58   Really bummed with myself, not necessarily my performance, but my mental effort here. I was not comfortable at all with high respiration rate. I went … Continue reading →

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 … Continue reading →

EMOM x 10 (use same bar, build in load from last week) Odd min – 1 squat snatch Even min – 2 power snatches 165 x 3 sets 175 x 2 sets The sets of power snatch @ 175 felt … Continue reading →

Quadruped hip CAR’s x 2/direction/leg, slow and controlled (https://youtu.be/AY98y2yNjo4?t=28s) done + Hanging straight leg small circles x 5/direction/leg, slow and controlled (https://youtu.be/7Ey14oM9md0?t=11s) done + RKC plank HARD contraction 8 sec on, :52 sec rest x 8 done + Run 400m … Continue reading →

A – Bar Mu – 3 reps EMOM x 6-8 for quality 8 sets – felt much better on the bar today, I like the emom work to start the week, the volume today felt high quality and got a … Continue reading →

A1 – Plate pressouts from squat hold x 8-10, rest 30 sec A2 – Sandbag bear hug reverse lunges x 8-10 alternating steps, rest 45 sec A3 – Goblet hold alternating cossack squats x 8-10, rest 60 sec x 3 … Continue reading →

EMOM x 10 (use same bar) Odd min – 2 squat snatches Even min – 3 power snatches 155 – felt pretty good + EMOM x 6 (both lifts in same minute) Power clean/Push jerk x 1 Power clean/Split jerk … Continue reading →

Quadruped hip CAR’s x 2/direction/leg, slow and controlled (https://youtu.be/AY98y2yNjo4?t=28s) + Hanging straight leg small circles x 5/direction/leg, slow and controlled (https://youtu.be/7Ey14oM9md0?t=11s) these were awesome – I loved them, going to do a couple of times even when not in design … Continue reading →