Monthly Archives: July 2019

A – 20 power snatch AFAP in sets of 5 unbroken @ 115lbs 1:19 (leg drive felt like it became the major limiting factor here) B – Squat clean and jerk; 6 singles @ 215-230, minimal rest bt reps to … Continue reading →

DB walking lunge practice for speed 50lbs; 50 feet x4; rest 1 min – Set 1: single arm OH – Set 2: Two arm front rack – Set 3: Two arm farmers hold – Set 4: Two arm OH 22-24-25-37 … Continue reading →

EMOM x 8 Odd min – 2-3 ring MU Even min – 6 thrusters @ 155lbs I felt a little holiday heavy 3 muscle ups across and felt pretty good though Metrics I paid attention to from last week with … Continue reading →

Dynamic hip opening warmup (40-50ft/movement x 2x through) – https://www.youtube.com/watch?v=WIiWBJh03ow + Broken 5k Run 1200m @ 88-90% rest 4 min Run 1000m @ 88-90% rest 3 min Run 800m @ 88-90% rest 2 min Run 1000m @ 88-90% rest 3 … Continue reading →

A – Power snatch x 1.1.1.1, rest 10 sec/2 min x 3 sets (perform around 115-135) 125 B – 10 squat snatch singles for time @ 95lbs (drop from top and reset) 54 C – PC/PJ x 1.1.1.1, rest 10 … Continue reading →

60 min running clock, performed at 65-70% effort AB 2 miles 50ft reverse bear crawl 2 TGU/arm with empty BB Row 500m 50ft ostrich walk 5 inverted ring tick tocks Lateral sled drag 100ft/direction Star plank 20 sec/side GHD sorenson … Continue reading →

A. Split jerk recovery x 1.1.1.1, rest 8 sec/2 min x 3 sets I could not find the jerk recovery standards so I had to use the yoke….I believe the yoke I used is about 160-170, and did +60 for … Continue reading →

A – Dbl DB devil press x 12 reps for time, rest 3 min actively on bike @ easy pace x 3 sets 1:05 – 1:00 – :59.999999999 (I’m giving it to myself) – was just faster getting to the … Continue reading →

EMOM x 8 Odd min – 4-5 ring MU Even min – 6 squat clean singles @ 155lbs 5-5-5-4 This skyrocketed my heart rate from jump…….from a movement perspestive not sure if I was holding my breath on the rmu … Continue reading →