Monthly Archives: August 2019

A1 – Tucked front lever on bar x 15-20 sec, rest 1 min 15 sec set 4 and 5 breakdown came about 14sec A2 – Tucked L-sit from straight arm ring support x 15 sec into hollow body ring support … Continue reading →

AB 3 min @ 125 watts AB 3 min @ 175 watts AB 3 min @ 225 watts + Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ) External rotations is still a little uncomfortable and not strong. + Every 2:15 min x … Continue reading →

A1 – Band assisted front lever pulls x 3 with controlled negative, rest 30 sec Lats are smoked still A2 – Ring tick tocks x 2-3, rest 60 sec Feeling safer and more comfortable with the shoulder in the tucked … Continue reading →

tttTD 17:11 Decent warm up, but nowhere near where I need to be for getting my heart rate elevated for an extended period of time First round of c&j I did a triple and a double and I knew I … Continue reading →

Prone scap swimmers x 3 slow reps in hollow body Teacup rotations with change plate x 3/direction/arm Bottoms up KB hang snatch x 5/side rest as needed x 2-3 sets Teacup rotations felt pretty good today. Minimal discomfort + Mcgill … Continue reading →

EMOM x 16 Min 1 – 3-4 strict HSPU + 6-8 kipping HSPU 4&8 1st 2 rounds, 3+6 last 2 rounds Min 2 – 4 hang squat cleans @ 135lbs + 30 DUs Good stuff here Min 3 – 4-5 … Continue reading →

AB 3 min @ 125 watts AB 3 min @ 175 watts AB 3 min @ 225 watts done + Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ) do 8-10 reverse hypers between each movement No access to reverse hyper at new … Continue reading →

A – Yoke Walk: 50ft unbroken; rest 2-3 min b/t sets; Add load & continue sets until you start to feel form break down dramatically or you are unable to carry the distance unbroken – maximum of 8 sets +340 … Continue reading →

BB/DB cycling work For time:  6 power snatch 115lbs 12 DB s.a. power snatch 50lbs 42 +  For time:  12 devil’s press 50lbs/hand 8 PC&J 115lbs 2:07 Devils press took about 1 minute and change and really wanted to be … Continue reading →

AB 3 min @ 125 watts AB 3 min @ 175 watts AB 3 min @ 225 watts + Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ) do 8-10 reverse hypers between each movement All movements of external rotation still felt a … Continue reading →