Monthly Archives: October 2023

10/23 A. HandStand 1/4 Pirouette; 8-14 turns in each direction – https://youtu.be/_zZ5VODOijM B1. Lateral Handstand Walk Against Wall 3 x 10 Yards. https://youtu.be/ju00nI5CHKE B2. Offset Handstand Hold Against Wall 3 x 30 Seconds. https://youtu.be/Hepc0GzIEHI B3. Cartwheel 3 x 3. https://youtu.be/gPHWIBmZ_9s … Continue reading →

10/20 Fittest of the coast week 4 qualifier 2:50 & 4:04 10/21 Gait prep + 4 rounds for time @ 90% effort Run 400m 7 bar MU 11:29 did run on air runner and kept distance at 400 + (rest … Continue reading →

10/16 A. HandStand 1/4 Pirouette; accumulate 6-10 turns in each direction; https://youtu.be/_zZ5VODOijM     Definitely enjoyed working on these B1. Lateral Handstand Walk Against Wall 2 x 10 Yards. https://youtu.be/ju00nI5CHKE B2. Offset Handstand Hold Against Wall 2 x 30 Seconds. https://youtu.be/Hepc0GzIEHI B3. … Continue reading →

10/14 Gait prep + Every 3 min x 9 Set 1,4,7 – Run 400m @ 70% Set 2,5,8 – Run 400m @ 75% Set 3,6,9 – Run 400m @ 80% So I decided to not adjust the distance on the … Continue reading →

10/7 Back squat – build to tough set of 4, leave 15-20lbs in the tank 315 – probably a little bit heavier than I should’ve but I had it in ny mind this is what I wanted. Had 10 more … Continue reading →

10/3 FOTC week 1 redo 16:12 + easy 10 min bike + 5 min down regulation breathing 10/4/2023 A – Snatch from blocks above knee – 1.1.1.1, rest 15 sec/3 min x 4 sets (crisp and clean) 155-165×2 B – … Continue reading →

9/29 Fittest of the coast week 1 qualifier 17:17 9/30 Clean and jerk doubles, rest 15 sec bt reps and 3 min bt sets x 3 sets Clean and jerk singles, rest 3 min bt reps x 3 185-205-225-235-245-255 + … Continue reading →