Monthly Archives: April 2019

A – Snatch – 1 rep every 20-30 sec x 5, rest 3 min x 3 sets (start at 155 and try to build to 185 by last set to get a feel for what timing will feel like) 155-170-185 … Continue reading →

AM EMOM x 24-30 Min 1 – 50ft HS walk Min 2 – 40 sec AB @ 88-90% Min 3 – 1-arm DB OHS x 8/arm @ 50lbs Min 4 – 40 sec AB @ 88-90% Min 5 – Dbl … Continue reading →

Squat clean – 1 rep every 30 sec x 10 @ 185lbs done + Squat clean – 1 rep every 45 sec x 8 @ 225lbs done + Squat clean – 1 rep every 60 sec x 6 @ 245lbs … Continue reading →

10 min amrap: 3×10 unbroken snatch 75lbs 6×5 unbroken snatch 135lbs 10×3 unbroken snatch 165lbs in time remaining, snatches at 205lbs 1set @ 165 total of 63 reps Missed the 3rd rep of a set of 3 @ 165 twice….my … Continue reading →

AM PAILS/RAILS for shoulder flexion – 1 min – 10 sec @ 30% – 30 sec – 10 sec @ 30% x 1 set each arm + HS walk rebalancing work Start in belly to wall HS hold with 3-4 … Continue reading →

Active arch/hollow hangs x 5 iterations x 5 sets, rest as needed (https://www.instagram.com/p/Bj-ibFuHVXC/) + Active hollow body hold banded pulldowns and banded Y’s x 14/position x 2 sets, rest as needed (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en) + A1 – Dbl KB russian swings x … Continue reading →

AM Row 500m @ 2:04/500m rest 30 sec Row 500m @ 2:02/500m rest 30 sec Row 500m @ 2:00/500m rest 30 sec ….continue in this fashion, dropping pace by 2 sec each successful round until you fail Brought a rower … Continue reading →

Squat snatch – 1 rep every 20 sec x 10 @ 135lbs done + Squat snatch – 1 rep every 40 sec x 8 @ 155lbs done + Squat snatch – 1 rep every 60 sec x 6 @ 175lbs … Continue reading →

3 rounds for time 750m row 12-9-6 bar MU (6 burpee penalty for any break on bar MU) 14:36 Was assuming the attended stimulus was to get a little uncomfortable on the cyclical pieces and the efforts the “unbroken efforts” … Continue reading →

AM PAILS/RAILS for shoulder flexion – 1 min – 10 sec @ 30% – 30 sec – 10 sec @ 30% x 1 set each arm done + HS walk rebalancing work Start in belly to wall HS hold with … Continue reading →