Monthly Archives: March 2021

A. Deadlifts 4,4,2,2,1. rest 3 min, building, but leave some in the tank 315-325-355-375-405 + 4 sets for times 6 DL @ 315lbs 8 dbl DB box step overs @ 35/hand 15 GHD situps rest walk 2-3 min bt sets … Continue reading →

3 sets Reverse bear crawls with banded KB drag x 50ft 1-arm KB high windmills x 4/side Teacup change plate rotations x 3/direction/side Active arch/hollow hang from bar x 3 iterations for control (https://www.instagram.com/p/Bj-ibFuHVXC/) rest as needed done + High … Continue reading →

AM intent of this session is NOT speed, its mindful breathing and volume work at low intensities. ensure you treat it as such, should be at conversation effort throughout. Reperfusion session 3 min bike @ 75% 2 min row @ … Continue reading →

10 min @ warmup pace 10 cal bike 8 wallballs 3 strict pullups 3/direction cossack squat 25lb wall ball – strict pull ups feel like it starts to warm up my elbow a little so will have to remember that … Continue reading →

15 min amrap: 4 hspu 6 pistol 8 burpee to plate 45 double under 9+14 – haven’t watched video to analyze splits, mostly video in order to count rounds and not take the time to have some kind of counting … Continue reading →

3/5 Mcgill big 3 + 3 rounds at warmup pace 3/side TGU @ 35lbs 3 strict pullups 3 inch worms 3 kang squats done + AMRAP 10 min 15 thrusters @ 95lbs 15 C2B pullups 15 cal bike (minimum pace … Continue reading →

Clean and jerks 6 reps @ 80% – AFAP Rest as needed 5 reps @ 83% – AFAP Rest as needed 4 reps @ 86% – AFAP 225-1:52 _____232 – 1:50_____240 – 1:40 – the jerk was my limiter here, … Continue reading →

AM 10 min @ warmup pace 10 cal row 6 ring rows 4 ring dips 5-10 sec freestanding HS hold Freestanding hs hold was semi decent today, wanted to keep trying but also knew I needed to keep with the … Continue reading →

10 min @ warmup pace 10 cal bike 8 wallballs 3 strict pullups 3/direction cossack squat Done – should’ve used the 30lb wall ball here + HSPU play floor kip drill x 5-6 min done + 5 sets 2-3 strict … Continue reading →