Monthly Archives: November 2020

11/21 tttTD (bench/t2B) Well that was humbling – 2 reps away from finishing 185 – my first rep @ 185 felt like a 1RM, and at that point I knew I wasn’t going to be able to hit any big … Continue reading →

warmup series for MU Hip bridge single leg extension x 6/side with hard glute squeeze at top of each rep (https://www.youtube.com/watch?v=mjwrrFzWwcM) Reverse table top plank pressup x 6 with hard glute squeeze at top of each rep (Hollow rocks x … Continue reading →

Throughout this day, my EXTREME tricep soreness either dictated lifting or loading choices I made. I was hoping after a good warm up and some blood flow they would be functional but not as much as I was hoping A … Continue reading →

45-55 min around the world @ 65-70% effort, steady flow from station to station Bike 90 sec 15 russian swings 15 empty bar strict press Bike 90 sec 15 banded pull throughs from sumo stance 10 hollow rocks + 10 … Continue reading →

FE 21.6 row/S2O 188 (tight time cap, so ensure you set a plan/pace ahead of time and try to stick to it throughout) Time splits with rows in parentheses (1:16.7) – 1:36 – (1:18.8) – 1:55 – (1:01.4) – 1:38 … Continue reading →

tttTD (2 parter, AMRAP into ladder) Self inflicted previous night so I knew today wasn’t going to be as smooth as normal. It wasn’t that I had more cocktails then I would at a martini and craft brew gathering, I … Continue reading →

Snatch/burpee gauntlet Every 90 sec until failure (60 sec window to lift/burpee, 30 sec window to change weight) 1 squat snatch + 6 bar facing burpees + 1 squat snatch **Bar starts at 135, build by 10/round through 185, then … Continue reading →

2 min window, rest 1 min x 3 sets 1 round of DT @ 155lbs AMRAP ring MU in remaining time 4/4/3 – muscles ups felt way off today. Had plenty of time, just felt like the barbell took a … Continue reading →

15 min bike, steady + Low intensity movement quality work – 20-30 min examples below Hip – https://www.youtube.com/watch?v=XH0b7T_LSkY Thoracic – https://www.youtube.com/watch?v=KhhUZUKPHB4 Locomotion – https://www.youtube.com/watch?v=ufAUAYrxfIY (without the bridge walks) Ido squat – https://www.youtube.com/watch?v=lbozu0DPcYI + 15 min bike, steady + Tabata bent … Continue reading →

For time 10-9-8-7-6-5-4-3-2-1 Power snatches @ 75lbs Toes to bar pullups 6:15 – could’ve made better transitions in bt 9 and 8 and I would even so the same bt 8 and 7, definitely felt some grip fatigue when i … Continue reading →