Monthly Archives: February 2024

Wednesday – 2/21/2024

Posted on February 21, 2024 by admin

2/21 A. Squat Clean: Build to a heavy strong single for the day in 5 attempts; One attempt every 90 seconds *Once you warm-up above 75%, attempts begin. Based on 1RM Hang Squat Clean 270 – squat felt really strong … Continue reading →

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Tuesday – 2/20/2024

Posted on February 21, 2024 by admin

2/20 Hip/knee prep 1-2x through + 5 min echo bike, nasal breathing only + Every 5 min x 9 3 min window Sets 1/4/7: Bike erg 1k @ 1:55-1:57 into Ski erg cals in remaining time @ 90% effort- 15-16-17 … Continue reading →

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Monday 2/19/2024

Posted on February 21, 2024 by admin

2/19 Snatch recoveries from tall blocks or spotter arms x 1.1.1.1, rest 6-10 sec bt reps, 2 min bt sets x 5 sets (go heavy this week) 185-195-205-215-225 – all felt pretty good, at 215 and 225 the only thing … Continue reading →

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Wednesday – 2/14/2024

Posted on February 14, 2024 by admin

2/14 AMRAP 9 min 15 TTB 10 DL – 115lbs 5 Sn – 115lbs ..into 6 min to build to a strong clean and jerk single 5+13 & 255 – i was on a strong pace (sub 90sec per round) … Continue reading →

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Tuesday 2/13/2024

Posted on February 14, 2024 by admin

2/13 Hip/knee prep 1-2x through + 5 min echo bike, nasal breathing only + Every 4 min x 12 Sets 1-2: Bike erg 1k @ 1:55-1:57/1k 1:55.7 – 1:55.9 Sets 3-4: Ski 500m @ 2:02/500m 2:00.5 – 1:59.3 Sets 5-6: … Continue reading →

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Friday 2/9/2024 – Monday 2/12/2024

Posted on February 14, 2024 by admin

Hip/knee prep (2x through if you have time)  Banded TKE x 30/side  Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44 30 sec/side half kneeling diagonal stretch  Hip rotation windshield wipers x 4-5/side for as much ROM as you can … Continue reading →

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Wednesday – 2/7/2024

Posted on February 8, 2024 by admin

2/7 A – Power snatch x 1/OHS x 2 – 1 complex every 30 sec x 4, rest 3 min x 4 working sets (all sets at 135-145) 135 B1 – Kickstand dbl DB RDLs x 10/side @ 20X1 tempo, … Continue reading →

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Tuesday 2/6/2024

Posted on February 6, 2024 by admin

2/6 Hip/knee prep (2x through if you have time) Banded TKE x 30/side Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44 30 sec/side half kneeling diagonal stretch Hip rotation windshield wipers x 4-5/side for as much ROM as you … Continue reading →

Posted in Aerobic Intensity, Aerobic training, Machine Intensity | Comments Off on Tuesday 2/6/2024

Saturday 2/3/2024 – Monday 2/5/2024

Posted on February 6, 2024 by admin

2/3 A – Split Jerk w/ 1 sec pause in dip: Find a max for the day. Be disciplined with the full 1 sec pause in the dip. Use block if able 245 – missed 255 – just couldn’t generate … Continue reading →

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Wednesday 1/31/2024

Posted on February 6, 2024 by admin

A – Power clean/push jerk – 1 rep every 8 sec x 5, rest 3 min x 5 working sets (all sets at 135-155) 155 B1 – Kickstand dbl DB RDLs x 8/side @ 20X1 tempo, rest 90 sec 50’s … Continue reading →

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